J

Workout

Chest & Triceps

Legs & Abs

 Legs & Abs

Week 1

Back & Biceps

Legs & Abs

 Legs & Abs

Shoulders &
Arms

Workout

Chest & Triceps

 Legs & Abs
Week 2

Back & Biceps

Legs & Abs

Shoulders &
Arms

Workout
 Chest & Triceps

Legs & Abs

k3
Week 3
Back & Biceps

Legs & Abs

Shoulders &
 Shoulders &
Arms

Workout

Chest & Triceps

Legs & Abs

Week 4 Legs & Abs

Back & Biceps

Legs & Abs

 Legs & Abs

Shoulders &
Arms

Workout

Chest & Triceps

 Chest & Triceps

Legs & Abs

Week 5

Back & Biceps

We
Back & Biceps

Legs & Abs

Shoulders &
Arms
 Workout

Chest & Triceps

Legs & Abs

Week 6

Back & Biceps

Legs & Abs

 Shoulders &
Arms

Workout

Chest & Triceps

Week 7 Legs & Abs

Back & Biceps

Legs & Abs

 Legs & Abs

Shoulders &
Arms

Workout

Chest & Triceps

 Chest & Triceps

Legs & Abs

Week 8

Back & Biceps

We
Back & Biceps

Legs & Abs

Shoulders &
Arms
 JEFF NIPPARD'S FUNDAME

In the light blue cell below, type "kg" if using kilograms or type "
marks not included)
kg

Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

 LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

SINGLE-LEG LYING LEG CURL 2

 MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3

OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

CABLE FLYE 3

ASSISTED DIP 3
 DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

 DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3

OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Exercise Working Sets

 BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2
 REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3

OVERHEAD PRESS 3
 DUMBBELL LATERAL RAISE 3

CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3

ROMANIAN DEADLIFT 3
 BARBELL HIP THRUST 3

LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

 SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3

OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3

PEC DECK 3
 ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3

DUMBBELL ROW 3

BARBELL BENT OVER ROW 3

 REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

BENT OVER REVERSE DUMBBELL FLYE 3

DUMBBELL FLOOR PRESS 2

 HAMMER CURL 2
Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3

PEC DECK 3

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

 BICYCLE CRUNCH 3

LAT PULLDOWN 3

DUMBBELL ROW 3

BARBELL BENT OVER ROW 3

REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

 MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

BENT OVER REVERSE DUMBBELL FLYE 3

DUMBBELL FLOOR PRESS 2

HAMMER CURL 2
Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3

PEC DECK 3

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3

DUMBBELL ROW 3

BARBELL BENT OVER ROW 3

REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

 ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

BENT OVER REVERSE DUMBBELL FLYE 3

DUMBBELL FLOOR PRESS 2

HAMMER CURL 2
Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3

PEC DECK 3
 ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3

DUMBBELL ROW 3

BARBELL BENT OVER ROW 3

 REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

BENT OVER REVERSE DUMBBELL FLYE 3

DUMBBELL FLOOR PRESS 2

HAMMER CURL 2
RD'S FUNDAMENTALS - BODY PART SPLIT SPREADSHEET

ograms or type "lbs" if using pounds (quotation

t included)
g

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min

6 7 3-4min

8 7 2-3min

12 8 2-3min
12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min

10 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min

5 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min
 15 7 1-2min

12 8 1-2min

20sec 8 1-2min

6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min
12 8 1-2min

6 7 3-4min

8 7 2-3min

12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min

10 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min
 5 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 7 1-2min

12 8 1-2min

20sec 8 1-2min

6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min

6 7 3-4min

8 7 2-3min

12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min
 8 8 2-3min

10 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min

5 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 7 1-2min

12 8 1-2min

20sec 8 1-2min

6 7 3-4min
 12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min

6 7 3-4min

8 7 2-3min
12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min

10 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min

5 7 3-4min

10 8 2-3min

15 8 1-2min
 15 8 1-2min

15 7 1-2min

12 8 1-2min

20sec 8 1-2min

6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (kg) RPE Rest

8 8 3-4min

12 8 2-3min

12 8 1-2min
6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min
15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

10 8 3-4min

10 8 1-2min

12 8 1-2min

15 8 1-2min
 8 8 1-2min
Reps / Duration Load (kg) RPE Rest

8 8 3-4min

12 8 2-3min

12 8 1-2min

6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min
12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min

15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min
 20 9 1-2min

10 8 3-4min

10 8 1-2min

12 8 1-2min

15 8 1-2min
8 8 1-2min
Reps / Duration Load (kg) RPE Rest

8 8 3-4min

12 8 2-3min

12 8 1-2min

6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min
10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min

15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min
 12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

10 8 3-4min

10 8 1-2min

12 8 1-2min

15 8 1-2min
8 8 1-2min
Reps / Duration Load (kg) RPE Rest

8 8 3-4min

12 8 2-3min

12 8 1-2min
6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min
15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

10 8 3-4min

10 8 1-2min

12 8 1-2min

15 8 1-2min
8 8 1-2min
ADSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
 FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
PULL YOUR ARMS BACK AND OUT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
 KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
 KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
PULL YOUR ARMS BACK AND OUT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

Notes
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
 PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
PULL YOUR ARMS BACK AND OUT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
 RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
PULL YOUR ARMS BACK AND OUT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL SQUEEZE
AT THE TOP. CONTROL!
 TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
 SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
TUCK YOUR ELBOWS AGAINST YOUR SIDES
 NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL SQUEEZE
AT THE TOP. CONTROL!
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
 KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
TUCK YOUR ELBOWS AGAINST YOUR SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL SQUEEZE
AT THE TOP. CONTROL!
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
 MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
TUCK YOUR ELBOWS AGAINST YOUR SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL SQUEEZE
AT THE TOP. CONTROL!
 TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
 SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
TUCK YOUR ELBOWS AGAINST YOUR SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
 Workout

Lower Body #1
 Upper Body #1
Week 1

Lower Body #2
Upper Body #2

Workout

Lower Body #1
 Upper Body #1
Week 2

Lower Body #2
Lower Body #2

Upper Body #2

Workout
 Lower Body #1

Upper Body #1
Week 3
W

Lower Body #2

Upper Body #2
 Workout

Lower Body #1

Upper Body #1
4
 Upper Body #1

Week 4

Lower Body #2

Upper Body #2
Upper Body #2

Workout

Lower Body #1
 Upper Body #1
Week 5

Lower Body #2
Upper Body #2

Workout

Lower Body #1
 Upper Body #1
Week 6

Lower Body #2
Lower Body #2

Upper Body #2

Workout

Lower Body #1
 Lower Body #1

Upper Body #1
Week 7
Lower Body #2

Upper Body #2
 Workout

Lower Body #1

Upper Body #1
ek 8
Week 8

Lower Body #2

Upper Body #2
Upper Body #2
 JEFF NIPPARD'S FUNDAM

In the light blue cell below, type "kg" if using kilograms or type "
marks not included)
kg

Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

CRUNCH 3

BARBELL BENCH PRESS 3

 LAT PULLDOWN 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 3

SINGLE-LEG LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 3

 PLANK 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

ASSISTED DIP 3

BARBELL BENT OVER ROW 3

DUMBBELL LATERAL RAISE 3

SEATED FACE PULL 3

HAMMER CURL 3

Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LYING LEG CURL 3

 MACHINE SEATED HIP ABDUCTION 3

CRUNCH 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 3

 SINGLE-LEG LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 3

PLANK 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

ASSISTED DIP 3

BARBELL BENT OVER ROW 3

DUMBBELL LATERAL RAISE 3

SEATED FACE PULL 3

HAMMER CURL 3
Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3
 BARBELL HIP THRUST 3

LEG EXTENSION 3

LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

CRUNCH 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

 DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 3

SINGLE-LEG LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 3

PLANK 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

ASSISTED DIP 3

BARBELL BENT OVER ROW 3

DUMBBELL LATERAL RAISE 3

SEATED FACE PULL 3

HAMMER CURL 3
 Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

CRUNCH 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

 CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 3

SINGLE-LEG LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 3

PLANK 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

ASSISTED DIP 3
 BARBELL BENT OVER ROW 3

DUMBBELL LATERAL RAISE 3

SEATED FACE PULL 3

HAMMER CURL 3
Exercise Working Sets

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

BARBELL BENCH PRESS 3

 SINGLE-ARM PULLDOWN 3

DUMBBELL SEATED SHOULDER PRESS 3

DUMBBELL ROW 3

ASSISTED DIP 3

SEATED FACE PULL 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

 OVERHEAD PRESS 3

NEUTRAL-GRIP PULLDOWN 3

DUMBBELL INCLINE PRESS 3

CABLE SEATED ROW 3

CABLE LATERAL RAISE 3

REVERSE PEC DECK 3

SINGLE-ARM CABLE CURL 3

Exercise Working Sets

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

 STANDING CALF RAISE 3

BICYCLE CRUNCH 3

BARBELL BENCH PRESS 3

SINGLE-ARM PULLDOWN 3

DUMBBELL SEATED SHOULDER PRESS 3

DUMBBELL ROW 3

ASSISTED DIP 3

SEATED FACE PULL 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

 STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

OVERHEAD PRESS 3

NEUTRAL-GRIP PULLDOWN 3

DUMBBELL INCLINE PRESS 3

CABLE SEATED ROW 3

CABLE LATERAL RAISE 3

REVERSE PEC DECK 3

SINGLE-ARM CABLE CURL 3

Exercise Working Sets

DEADLIFT 3

GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

BARBELL BENCH PRESS 3

SINGLE-ARM PULLDOWN 3

DUMBBELL SEATED SHOULDER PRESS 3

DUMBBELL ROW 3

ASSISTED DIP 3

SEATED FACE PULL 3

EZ BAR CURL 3

BACK SQUAT 3
 BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

OVERHEAD PRESS 3

NEUTRAL-GRIP PULLDOWN 3

DUMBBELL INCLINE PRESS 3

CABLE SEATED ROW 3

CABLE LATERAL RAISE 3

REVERSE PEC DECK 3

SINGLE-ARM CABLE CURL 3

 Exercise Working Sets

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

BARBELL BENCH PRESS 3

SINGLE-ARM PULLDOWN 3

DUMBBELL SEATED SHOULDER PRESS 3

DUMBBELL ROW 3

ASSISTED DIP 3
 SEATED FACE PULL 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

OVERHEAD PRESS 3

NEUTRAL-GRIP PULLDOWN 3

DUMBBELL INCLINE PRESS 3

CABLE SEATED ROW 3

CABLE LATERAL RAISE 3

 REVERSE PEC DECK 3

SINGLE-ARM CABLE CURL 3

ARD'S FUNDAMENTALS - UPPER LOWER SPREADSHEET

ograms or type "lbs" if using pounds (quotation

t included)
g

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

10 7 2-3min

12 8 2-3min

12 9 1-2min

12 9 1-2min

6 7 1-2min

12 7 1-2min

5 7 3-4min
10 8 2-3min

10 7 3-4min

12 8 2-3min

12 8 1-2min

10 8 1-2min

12 8 1-2min

8 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 9 1-2min

12 8 1-2min
 20sec 8 1-2min

8 8 2-3min

8 8 2-3min

10 7 2-3min

12 7 2-3min

15 8 1-2min

15 8 1-2min
8 9 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

10 7 2-3min

12 8 2-3min

12 9 1-2min

12 9 1-2min
6 7 1-2min

12 7 1-2min

5 7 3-4min

10 8 2-3min

10 7 3-4min

12 8 2-3min

12 8 1-2min

10 8 1-2min

12 8 1-2min

8 7 3-4min

10 8 2-3min

15 8 1-2min
 15 8 1-2min

15 9 1-2min

12 8 1-2min

20sec 8 1-2min

8 8 2-3min

8 8 2-3min

10 7 2-3min

12 7 2-3min

15 8 1-2min

15 8 1-2min
8 9 1-2min
Reps / Duration Load (kg) RPE Rest

6 7 3-4min

10 7 2-3min
12 8 2-3min

12 9 1-2min

12 9 1-2min

6 7 1-2min

12 7 1-2min

5 7 3-4min

10 8 2-3min

10 7 3-4min

12 8 2-3min

12 8 1-2min

10 8 1-2min

12 8 1-2min
 8 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 9 1-2min

12 8 1-2min

20sec 8 1-2min

8 8 2-3min

8 8 2-3min

10 7 2-3min

12 7 2-3min

15 8 1-2min

15 8 1-2min
8 9 1-2min
Reps / Duration Load (kg) RPE Rest

6 7 3-4min

10 7 2-3min

12 8 2-3min

12 9 1-2min

12 9 1-2min

6 7 1-2min

12 7 1-2min

5 7 3-4min

10 8 2-3min

10 7 3-4min

12 8 2-3min
 12 8 1-2min

10 8 1-2min

12 8 1-2min

8 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 9 1-2min

12 8 1-2min

20sec 8 1-2min

8 8 2-3min

8 8 2-3min

10 7 2-3min
 12 7 2-3min

15 8 1-2min

15 8 1-2min
8 9 1-2min
Reps / Duration Load (kg) RPE Rest

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

8 8 3-4min
8 8 2-3min

12 7 2-3min

12 8 2-3min

6 8 1-2min

15 9 1-2min

12 9 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min
 6 8 3-4min

6 8 3-4min

8 8 2-3min
8 9 2-3min

12 8 1-2min

12 8 1-2min

15 9 1-2min

Reps / Duration Load (kg) RPE Rest

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min
8 8 1-2min

12 8 1-2min

8 8 3-4min

8 8 2-3min

12 7 2-3min

12 8 2-3min

6 8 1-2min

15 9 1-2min

12 9 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min
 6 9 1-2min

6 8 1-2min

20 9 1-2min

6 8 3-4min

6 8 3-4min

8 8 2-3min
8 9 2-3min

12 8 1-2min

12 8 1-2min

15 9 1-2min

Reps / Duration Load (kg) RPE Rest

5 8 3-4min

12 8 2-3min
10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

8 8 3-4min

8 8 2-3min

12 7 2-3min

12 8 2-3min

6 8 1-2min

15 9 1-2min

12 9 1-2min

8 8 3-4min
8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

6 8 3-4min

6 8 3-4min

8 8 2-3min
8 9 2-3min

12 8 1-2min

12 8 1-2min

15 9 1-2min
Reps / Duration Load (kg) RPE Rest

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

8 8 3-4min

8 8 2-3min

12 7 2-3min

12 8 2-3min

6 8 1-2min
15 9 1-2min

12 9 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

6 8 3-4min

6 8 3-4min

8 8 2-3min
8 9 2-3min

12 8 1-2min
12 8 1-2min

15 9 1-2min
DSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
 PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
PULL YOUR ARMS BACK AND OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
 KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
PULL YOUR ARMS BACK AND OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
PULL YOUR ARMS BACK AND OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
 Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
 KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
 LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
PULL YOUR ARMS BACK AND OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
 START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PULL YOUR ARMS BACK AND OUT
PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER
FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PULL YOUR ARMS BACK AND OUT
PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER
FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PULL YOUR ARMS BACK AND OUT
PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER
FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
 Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
 PULL YOUR ARMS BACK AND OUT
PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER
FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
 SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
 Workout

Full Body #1
1
Week 1

Full Body #2

Full Body #3
 Workout

Full Body #1
Week 2

Full Body #2
Week
Full Body #2

Full Body #3

Workout
 Full Body #1
Week 3

Full Body #2
Full Body #3

Workout

Full Body #1
 Full Body #1

Week 4

Full Body #2
Full Body #3

Workout

Full Body #1
Week 5

Full Body #2

Full Body #3
 Workout

Full Body #1
Week 6

Full Body #2
Week 6
Full Body #2

Full Body #3

Workout
 Full Body #1
Week 7

Full Body #2
Full Body #3

Workout

Full Body #1
 Full Body #1

Week 8

Full Body #2

Full Body #3
Full Body #3
 JEFF NIPPARD'S FUNDA

In the light blue cell below, type "kg" if using kilograms or type "
marks not included)
kg

Exercise Working Sets

BACK SQUAT 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

ROMANIAN DEADLIFT 3

ASSISTED DIP 3

STANDING CALF RAISE 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3
 OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

LEG EXTENSION 3

CABLE FLYE 3

CRUNCH 3

DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

BARBELL HIP THRUST 3

SEATED FACE PULL 3

DUMBBELL LATERAL RAISE 3

 LYING LEG CURL 3

Exercise Working Sets

BACK SQUAT 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

ROMANIAN DEADLIFT 3

ASSISTED DIP 3

STANDING CALF RAISE 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

 LEG EXTENSION 3

CABLE FLYE 3

CRUNCH 3

DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

BARBELL HIP THRUST 3

SEATED FACE PULL 3

DUMBBELL LATERAL RAISE 3

LYING LEG CURL 3

Exercise Working Sets

BACK SQUAT 3
 BARBELL BENCH PRESS 3

LAT PULLDOWN 3

ROMANIAN DEADLIFT 3

ASSISTED DIP 3

STANDING CALF RAISE 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

LEG EXTENSION 3

CABLE FLYE 3

CRUNCH 3
 DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

BARBELL HIP THRUST 3

SEATED FACE PULL 3

DUMBBELL LATERAL RAISE 3

LYING LEG CURL 3

Exercise Working Sets

BACK SQUAT 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

ROMANIAN DEADLIFT 3
 ASSISTED DIP 3

STANDING CALF RAISE 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

LEG EXTENSION 3

CABLE FLYE 3

CRUNCH 3

DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3

DUMBBELL INCLINE PRESS 3

 REVERSE GRIP LAT PULLDOWN 3

BARBELL HIP THRUST 3

SEATED FACE PULL 3

DUMBBELL LATERAL RAISE 3

LYING LEG CURL 3

Exercise Working Sets

BACK SQUAT 3

DUMBBELL SEATED SHOULDER PRESS 3

SINGLE-ARM PULLDOWN 3

BARBELL HIP THRUST 3

PEC DECK 3

REVERSE PEC DECK 3

CABLE LATERAL RAISE 3

 DEADLIFT 3

CLOSE-GRIP BENCH PRESS 3

DUMBBELL ROW 3

DUMBBELL WALKING LUNGE 3

ASSISTED DIP 3

BICYCLE CRUNCH 3

SINGLE-ARM CABLE CURL 3

BACK SQUAT 3

BARBELL BENCH PRESS 3

NEUTRAL-GRIP PULLDOWN 3

LYING LEG CURL 3

SEATED FACE PULL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

 STANDING CALF RAISE 3

Exercise Working Sets

BACK SQUAT 3

DUMBBELL SEATED SHOULDER PRESS 3

SINGLE-ARM PULLDOWN 3

BARBELL HIP THRUST 3

PEC DECK 3

REVERSE PEC DECK 3

CABLE LATERAL RAISE 3

DEADLIFT 3

CLOSE-GRIP BENCH PRESS 3

DUMBBELL ROW 3
 DUMBBELL WALKING LUNGE 3

ASSISTED DIP 3

BICYCLE CRUNCH 3

SINGLE-ARM CABLE CURL 3

BACK SQUAT 3

BARBELL BENCH PRESS 3

NEUTRAL-GRIP PULLDOWN 3

LYING LEG CURL 3

SEATED FACE PULL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

STANDING CALF RAISE 3

Exercise Working Sets

BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3

SINGLE-ARM PULLDOWN 3

BARBELL HIP THRUST 3

PEC DECK 3

REVERSE PEC DECK 3

CABLE LATERAL RAISE 3

DEADLIFT 3

CLOSE-GRIP BENCH PRESS 3

DUMBBELL ROW 3

DUMBBELL WALKING LUNGE 3

ASSISTED DIP 3

BICYCLE CRUNCH 3
 SINGLE-ARM CABLE CURL 3

BACK SQUAT 3

BARBELL BENCH PRESS 3

NEUTRAL-GRIP PULLDOWN 3

LYING LEG CURL 3

SEATED FACE PULL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

STANDING CALF RAISE 3

Exercise Working Sets

BACK SQUAT 3

DUMBBELL SEATED SHOULDER PRESS 3

SINGLE-ARM PULLDOWN 3

BARBELL HIP THRUST 3

 PEC DECK 3

REVERSE PEC DECK 3

CABLE LATERAL RAISE 3

DEADLIFT 3

CLOSE-GRIP BENCH PRESS 3

DUMBBELL ROW 3

DUMBBELL WALKING LUNGE 3

ASSISTED DIP 3

BICYCLE CRUNCH 3

SINGLE-ARM CABLE CURL 3

BACK SQUAT 3

BARBELL BENCH PRESS 3

 NEUTRAL-GRIP PULLDOWN 3

LYING LEG CURL 3

SEATED FACE PULL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

STANDING CALF RAISE 3

PPARD'S FUNDAMENTALS - FULL BODY SPREADSHEET

ograms or type "lbs" if using pounds (quotation

t included)
g

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 7 3-4min

10 8 2-3min

10 7 2-3min

8 7 1-2min

10 8 1-2min

10 8 1-2min

5 7 3-4min
8 8 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min

12 7 1-2min

12 8 1-2min

10 8 2-3min

8 7 2-3min

10 8 2-3min

12 8 2-3min

12 8 1-2min

10 8 1-2min
 10 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 7 3-4min

10 8 2-3min

10 7 2-3min

8 7 1-2min

10 8 1-2min

10 8 1-2min

5 7 3-4min

8 8 3-4min

12 8 2-3min
 12 8 1-2min

12 8 1-2min

12 7 1-2min

12 8 1-2min

10 8 2-3min

8 7 2-3min

10 8 2-3min

12 8 2-3min

12 8 1-2min

10 8 1-2min

10 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min
8 7 3-4min

10 8 2-3min

10 7 2-3min

8 7 1-2min

10 8 1-2min

10 8 1-2min

5 7 3-4min

8 8 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min

12 7 1-2min
 12 8 1-2min

10 8 2-3min

8 7 2-3min

10 8 2-3min

12 8 2-3min

12 8 1-2min

10 8 1-2min

10 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 7 3-4min

10 8 2-3min

10 7 2-3min
8 7 1-2min

10 8 1-2min

10 8 1-2min

5 7 3-4min

8 8 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min

12 7 1-2min

12 8 1-2min

10 8 2-3min

8 7 2-3min
 10 8 2-3min

12 8 2-3min

12 8 1-2min

10 8 1-2min

10 8 1-2min

Reps / Duration Load (kg) RPE Rest

8 8 3-4min

10 8 3-4min

12 9 2-3min

8 9 2-3min

15 9 1-2min

15 9 1-2min

12 9 1-2min
3 8 3-4min

5 7 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min

10 7 1-2min

12 8 1-2min

5 8 2-3min

10 8 2-3min

15 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min
 10 8 1-2min

Reps / Duration Load (kg) RPE Rest

8 8 3-4min

10 8 3-4min

12 9 2-3min

8 9 2-3min

15 9 1-2min

15 9 1-2min

12 9 1-2min

3 8 3-4min

5 7 3-4min

12 8 2-3min
 12 8 1-2min

12 8 1-2min

10 7 1-2min

12 8 1-2min

5 8 2-3min

10 8 2-3min

15 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min

10 8 1-2min

Reps / Duration Load (kg) RPE Rest

8 8 3-4min
10 8 3-4min

12 9 2-3min

8 9 2-3min

15 9 1-2min

15 9 1-2min

12 9 1-2min

3 8 3-4min

5 7 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min

10 7 1-2min
 12 8 1-2min

5 8 2-3min

10 8 2-3min

15 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min

10 8 1-2min

Reps / Duration Load (kg) RPE Rest

8 8 3-4min

10 8 3-4min

12 9 2-3min

8 9 2-3min
15 9 1-2min

15 9 1-2min

12 9 1-2min

3 8 3-4min

5 7 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min

10 7 1-2min

12 8 1-2min

5 8 2-3min

10 8 2-3min
15 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min

10 8 1-2min
HEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PULL YOUR ARMS BACK AND OUT
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
 FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PULL YOUR ARMS BACK AND OUT
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
 KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PULL YOUR ARMS BACK AND OUT
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
 TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
 PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PULL YOUR ARMS BACK AND OUT
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PULL YOUR ARMS BACK AND OUT
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PULL YOUR ARMS BACK AND OUT
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
 BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PULL YOUR ARMS BACK AND OUT
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
 PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PULL YOUR ARMS BACK AND OUT
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE