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FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 2
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
FULL BODY 5:
Week 3
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 4
FULL BODY 1:
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 5: Semi-Deload
FULL BODY 1:
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 6
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
FULL BODY 5:
Week 7
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 8
FULL BODY 1:
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
FULL BODY 1:
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
If you are not feeling well recovered after completing
MAX TES
Week 10A: Max
Testing
SQUAT TEST:
SQUAT TEST:
BENCH TEST:
DEADLIFT TEST:
MAX TES
Week 10B: AMRAP
Testing
SQUAT TEST:
BENCH TEST:
DEADLIFT TEST:
Jeff Nippa
Anderson Squat 3
Close Grip Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
Deadlift 4
Touch-And-Go Deadlift 0
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
Anderson Squat 3
Close Grip Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
Deadlift 4
Touch-And-Go Deadlift 0
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
Back Squat 4
Barbell Overhead Press 3
Anderson Squat 3
Close Grip Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
Deadlift 4
Touch-And-Go Deadlift 0
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
Anderson Squat 3
Close Grip Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
Deadlift 4
Touch-And-Go Deadlift 0
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
TAPER WEEK - L
Exercise Warm-up Sets
Back Squat 4
Deadlift 4
Anderson Squat 3
o run?
Back Squat 5
Leg Curl 1
Dumbbell Lateral Raise 1
Deadlift 5
Chest-Supported Row 1
Dumbbell Skull Crusher 1
Back Squat 5
Leg Curl 1
Dumbbell Lateral Raise 1
Barbell Bench Press 5
Deadlift 5
Chest-Supported Row 1
Dumbbell Skull Crusher 1
Jeff Nippard's Powerbuilding System - 5x/Week Spre
RTANT: In the light green cell below, type "kg" if using kilograms
r type "lbs" if using pounds (quotation marks not included)
kg
2 8-10 N/A
4 8-10 N/A
1 1 87.5-90 87.5-90%
3 3 82.5 82.5%
3 10-12 N/A
4 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
3 8 N/A
3 8 N/A
4 6-8 N/A
3 8-10 N/A
REST DAY
1 4 85 85%
2 4 67.5 67.5%
4 15-20 N/A
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
4 6 70 70%
4 6 72.5 72.5%
3 10-12 N/A
3 12-15 N/A
REST DAY
Working Sets Reps Load %1RM
1 1 85-87.5 85-87.5%
3 5 75-77.5 75-77.5%
2 8 70 70%
2 8-10 N/A
4 8-10 N/A
1 1 87.5-90 87.5-90%
3 3 82.5-85 82.5-85%
3 10-12 N/A
4 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
3 8 N/A
3 8 70-75 70-75%
4 6-8 N/A
3 8-10 N/A
REST DAY
1 2 90 90%
2 8 65-70 65-70%
4 15-20 N/A
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 6 72.5 72.5%
3 6 75 75%
3 10-12 N/A
3 12-15 N/A
REST DAY
Working Sets Reps Load %1RM
1 1 87.5-90 87.5-90%
2 4 77.5-80 77.5-80%
2 8 70 70%
2 8-10 N/A
4 8-10 N/A
1 1 90-92.5 90-92.5%
3 2 85-87.5 85-87.5%
3 10-12 N/A
4 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
3 8 N/A
3 8 N/A
4 6-8 N/A
3 8-10 N/A
REST DAY
1 2-4 90 90%
2 4 70 70%
4 15-20 N/A
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
2 6 75 75%
3 6 77.5 77.5%
3 10-12 N/A
3 12-15 N/A
REST DAY
Working Sets Reps Load %1RM
1 1 87.5-90 87.5-90%
3 4 77.5-80 77.5-80%
2 8 70 70%
2 8-10 N/A
4 8-10 N/A
1 1 90-95 90-95%
3 2 85-90 85-90%
3 10-12 N/A
4 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
3 8 N/A
3 8 70-75 70-75%
4 6-8 N/A
3 8-10 N/A
REST DAY
1 1 92.5-95 92.5-95%
2 8 65-75 65-75%
4 15-20 N/A
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
2 6 77.5 77.5%
1 6 80 80%
3 10-12 N/A
3 12-15 N/A
REST DAY
Week - Avoid failure and train lighter this week to promote recovery and to
Working Sets Reps Load %1RM
2 5 75-77.5 75-77.5%
2 8 70 70%
2 8-10 N/A
3 8-10 N/A
3 3 85 85%
3 10-12 N/A
3 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
2 6 N/A
2 8 N/A
3 6-8 N/A
3 8-10 N/A
REST DAY
1 3 85 85%
2 4 67.5 67.5%
3 15-20 N/A
3 15-20 N/A
3 15-20 N/A
3 8-10 N/A
2 6 70 70%
2 6 72.5 72.5%
3 10-12 N/A
3 12-15 N/A
REST DAY
Working Sets Reps Load %1RM
1 1 87.5-90 87.5-90%
3 3 80-85 80-85%
2 8 70 70%
2 8-10 N/A
3 8-10 N/A
1 1 90-95 90-95%
3 2 87.5-90 87.5-90%
2 10-12 N/A
4 6-8 N/A
2 15-20 N/A
2 10-12 N/A
2 6-8 N/A
2 8 N/A
2 8 70-80 70-80%
3 6-8 N/A
2 8-10 N/A
REST DAY
1 2 92.5-95 92.5-95%
2 8 65-75 65-75%
3 15-20 N/A
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
3 4 77.5 77.5%
3 5 77.5 77.5%
2 10-12 N/A
2 12-15 N/A
REST DAY
Working Sets Reps Load %1RM
1 1 90-92.5 90-92.5%
2 3 82.5-87.5 82.5-87.5%
2 8 70 70%
1 8-10 N/A
3 8-10 N/A
1 1 92.5-97.5 92.5-97.5%
3 1 90-95 90-95%
2 10-12 N/A
3 6-8 N/A
2 15-20 N/A
2 10-12 N/A
2 6-8 N/A
2 8 N/A
2 8 N/A
3 6-8 N/A
2 8-10 N/A
REST DAY
1 3 90-95 90-92.5%
2 4 72.5 72.5%
3 15-20 N/A
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 4 80 80%
2 5 80 80%
2 10-12 N/A
2 12-15 N/A
REST DAY
Working Sets Reps Load %1RM
1 1 90-95 90-95%
1 3 85-90 85-90%
2 8 70 70%
1 8-10 N/A
3 8-10 N/A
1 1 92.5-97.5 92.5-97.5%
1 2 95 95%
2 10-12 N/A
3 6-8 N/A
2 15-20 N/A
2 10-12 N/A
2 6-8 N/A
3 8 N/A
3 8 70-80 70-80%
3 6-8 N/A
2 8-10 N/A
REST DAY
1 1 95-97.5 95-97.5%
2 8 65-75 65-75%
3 15-20 N/A
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 4 82.5 82.5%
1 5 82.5 82.5%
2 10-12 N/A
2 12-15 N/A
REST DAY
TAPER WEEK - LOCK IN TECHNIQUE AND PRIORITIZE RECOVERY WITH LO
Working Sets Reps Load %1RM
1 1 90 90%
1 4 75 75%
2 3 65 65%
4 6-8 N/A
REST DAY
1 1 90 90%
2 8 70 70%
2 5 N/A
4 6-8 N/A
REST DAY
1 1 92.5 92.5%
2 5 75 75%
4 6-8 N/A
4 12-15 N/A
2 REST DAYS
e point where you actually fail. I recommend stopping at the point where you don’
oals
ortant! Choose either Week 10A or Week 10B. Do not run both weeks. See
Working Sets Reps Load %1RM
1+ 1 100-105 100-105%
2 10 N/A
2 15-20 N/A
REST DAY
1+ 1 100-105 100-105%
1 3 N/A
2 5 N/A
REST DAY
1+ 1 100-105 100-105%
3 10-12 N/A
2 12-15 N/A
ortant! Choose either Week 10A or Week 10B. Do not run both weeks. See
Working Sets Reps Load %1RM
1 AMRAP 90 90%
2 10 N/A
2 15-20 N/A
REST DAY
1 AMRAP 90 90%
1 3 N/A
2 5 N/A
REST DAY
1 AMRAP 90 90%
3 10-12 N/A
2 12-15 N/A
5x/Week Spreadsheet
RPE Rest
~6-8 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-8 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
10 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~6-8 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-8 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~7-9 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 1-2min
8 1-2min
RPE Rest
~7-9 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
~5-7 3-5min
6 2-3min
6 2-3min
9 1-2min
7-8 3-5min
8 1-2min
9 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
9 2-3min
7-8 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~7-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
8-9 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~8-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~8-9 3-5min
8-9 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
~9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~8-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~9 3-5min
~9 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
~9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
~7-8 3-5min
5-6 3-5min
4-5 3-5min
8 1-2min
~7-8 3-5min
6 2-3min
5 2-4min
6 1-2min
~8-9 3-5min
5-6 3-5min
10 1-2min
10 1-2min
EEK 10
ning Week 10.
oint where you don’t think you could get another rep with good form.
9.5-10 4-6min
7 1-2min
7 1-2min
9.5-10 4-6min
10 1-2min
7 2-3min
9.5-10 4-6min
7 1-2min
7 1-2min
9.5-10 4-6min
7 1-2min
7 1-2min
9.5-10 4-6min
10 1-2min
7 2-3min
9.5-10 4-6min
7 1-2min
7 1-2min
et
Copyright 2022 by Jeff Nippard. All rights reserv
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
These are intentionally light for shoulder stability and balance. Don'
push these hard. Big bench day tomorrow.
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as perfect
as possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
This is a pin squat that starts and ends with the bar on the pins. At th
bottom you're just above parallel. Get tight.
Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
These are intentionally light for shoulder stability and balance. Don'
push these hard. Big bench day tomorrow.
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as perfect
as possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Sit fully back on to the box, release tension in thighs, minimize rockin
while seated
Set the pins just above chest height, release tension while the bar is o
the pins, then explode up. Control the weight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
Don't bounce the plates off the floor, just a light tap. Allow some
momentum and get in a good groove. Breathe/brace at the top.
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
These are intentionally light for shoulder stability and balance. Don'
push these hard. Big bench day tomorrow.
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as perfect
as possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
This is a pin squat that starts and ends with the bar on the pins. At th
bottom you're just above parallel. Get tight.
Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
These are intentionally light for shoulder stability and balance. Don'
push these hard. Big bench day tomorrow.
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as perfect
as possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Sit fully back on to the box, release tension in thighs, minimize rockin
while seated
Set the pins just above chest height, release tension while the bar is o
the pins, then explode up. Control the weight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
Don't bounce the plates off the floor, just a light tap. Allow some
momentum and get in a good groove. Breathe/brace at the top.
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Sit back and down, keep your upper back tight to the bar
Squeeze your glutes to keep your torso upright, press up and slightly
back
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
This is a pin squat that starts and ends with the bar on the pins. At th
bottom you're just above parallel. Get tight.
Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
These are intentionally light for shoulder stability and balance. Don'
push these hard. Big bench day tomorrow.
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as perfect
as possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Sit fully back on to the box, release tension in thighs, minimize rockin
while seated
Set the pins just above chest height, release tension while the bar is o
the pins, then explode up. Control the weight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
Don't bounce the plates off the floor, just a light tap. Allow some
momentum and get in a good groove. Breathe/brace at the top.
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
These are intentionally light for shoulder stability and balance. Don'
push these hard. Big bench day tomorrow.
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as perfect
as possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
This is a pin squat that starts and ends with the bar on the pins. At th
bottom you're just above parallel. Get tight.
Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
These are intentionally light for shoulder stability and balance. Don'
push these hard. Big bench day tomorrow.
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as perfect
as possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Sit fully back on to the box, release tension in thighs, minimize rockin
while seated
Set the pins just above chest height, release tension while the bar is o
the pins, then explode up. Control the weight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
Don't bounce the plates off the floor, just a light tap. Allow some
momentum and get in a good groove. Breathe/brace at the top.
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
OLUME
Notes
Make every rep look exactly the same. 1 second pause on each rep.
Stand up and set up again in between each rep. Think of each set as
separate singles.
Can use machine or brace against bench. Minimize cheating.
Aim for a new PR. Start with 100% and increase by ~2.5% every
attempt until you hit a 9.5-10 RPE. Use a spotter and good form!
Aim for a new PR. Start with 100% and increase by ~2.5% every
attempt until you hit a 9.5-10 RPE. Use a spotter and good form!
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Press up and back overhead, slight pause on the chest on each rep
Aim for a new PR. Start with 100% and increase by ~2.5% every
attempt until you hit a 9.5-10 RPE. Use a spotter and good form!
As many reps as possible. Always use a spotter and good form. Aim t
hit 3-5 reps
Can be seated or lying. Focus on squeezing your hamstrings to move
the weight
Focus on contracting your delts to move the weight
As many reps as possible. Always use a spotter and good form. Aim t
hit 3-5 reps
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Press up and back overhead, slight pause on the chest on each rep
As many reps as possible. Always use a spotter and good form. Aim t
hit 3-5 reps
Can use machine or brace against bench. Minimize cheating.
Arc the dummbells behind your head. Constant tension on triceps