Jeff Nippard'S Powerbuilding System - 4X/Week Spreadsheet: Full Body 1: Squat, OHP

Week 1
Full Body 1: Squat,

OHP
Full Body 2:
Deadlift, Bench
Full Body 2:
Deadlift, Bench
Press
Full Body 3: Squat,

Dip
Full Body 4:
Deadlift, Bench
Press
If you have a 5th day avail
Week 2
Lower #1
Upper #1
Lower #2
Upper #2
Week 3
Full Body 1: Squat,

Full Body 1: Squat,
OHP
Full Body 2:
Deadlift, Bench
Press
Full Body 3: Squat,

Dip
Full Body 4:
Deadlift, Bench
Press
Week 4
Lower #1
Upper #1
Upper #1
Lower #2
Upper #2
Upper #2
Week 5
Full Body 1: Squat,

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

OHP
Full Body 1: Squat,
OHP
Full Body 2:
Deadlift, Bench
Press
Full Body 3: Squat,

Dip
Full Body 4:
Deadlift, Bench
Press
Week 8
Lower #1
Upper #1
Upper #1
Lower #2
Upper #2
Upper #2
Week 9
Full Body 1: Squat,

OHP
Full Body 2:
Deadlift, Bench
Press
Press
Full Body 3: Squat,

Dip
Full Body 4:
Deadlift, Bench
Press

If you are not feeling well recovered after completi
likely perform better by running the deload (Week
- Always use a good spotter when attempting m

- Always use safety bars on squat and bench pr
- Do not test maxes (move to Week 11) if you a
- Do not test maxes (move to Week 11) if you d
- Do not test maxes (move to Week 11) if you d
- Maxes should be done at a 9.5 RPE: It is not n
What week to run?
- Run Week 10A if you have mostly bodybuildin

- Run Week 10B only if you have competitive p
MAX TESTING
Week 10A
Squat test
Bench test
Deadlift test
MAX TESTING OPTI

Week 10B
Squat test
Bench test
Bench test
Deadlift test
Week 11
Lower #1
Upper #1
Lower #2
Upper #2
Upper #2
Optional Day
Full Body 5: Arm &

Hypertrophy Day
Copyright 2020 by Jeff Nippard. All rights reserv
storage retrieval system without the written per
Readers should be aware that Internet Web site

Limit of Liability/Disclaimer of Warranty: While
completeness of the contents of this document
written sales materials. The advice and strategie
be liable for any loss of profit or any other comm
The contents of this document are not intended
the sole choice and risk of the reader.
JEFF NIPPARD
IMPORTANT: In
kilograms or type
IMPORTANT: On the right, enter your 1RM loads in the

spaces below the given exercise (use the same units you
specified above). See pg. 16 of the Get Ready Manual if
unsure of your 1RM.
Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 4

Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1

SUGGES
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
If you have a 5th day available to train and would like to prioritize
Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Hanging leg raise 0

Chin-up 1
Overhead press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0

B2: Triceps pressdown 0
SUGGES
Back squat 4
Snatch-grip romanian deadlift 2
Leg extension 1

Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Close-grip bench press 3
Pendlay row 1
Weighted dip 2
Eccentric-accentuated pull-up 1
A1. Incline shrug 0
A2. Upright row 0
B1: Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGGES

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4

Hip abduction 0
Weighted pull-up 1

SUGGES
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Face pull 0
Pause deadlift 4
Nordic ham curl 0
Dumbbell shrug 0
SUGGES

Deadlift 4
Deadlift 0
Leg curl 1
Hanging leg raise 0
"Flat-back" bench press 3
Chin-up 1
Overhead press / push press 2
A1: Face pull 0

SUGGES
Back squat 4
5" block pull 3
Leg extension 1

V sit-up 0
Weighted dip 2
Pendlay row 1
Deficit push-up 2
A1. Incline shrug 0
A2. Bent over reverse dumbbell flye 0

B2. Skull crusher 0
SUGGES
Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4

Hip abduction 0
Weighted pull-up 1

SUGGES
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Face pull 0
Pause deadlift 4
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
Semi-deload Week: Avoid fa

Deadlift 4
Leg curl 1
Hanging leg raise 0
Chin-up 1
Overhead press 2
A1: Face pull 0

SUGGES
Back squat 4
Low-bar back squat 0
Snatch-grip romanian deadlift 2
Leg extension 1

V sit-up 0
Barbell floor press 2
Pendlay row 1
Weighted dip 2
Neutral grip pull-up 1
A1. Incline shrug 0
A2. Upright row 0
B1. Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGGES
Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Pause deadlift 4
Hip abduction 0
Weighted pull-up 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Face pull 0
Deadlift 4
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
Deadlift 4
Leg curl 1
Hanging leg raise 0
"Flat-back" bench press 3
Chin-up 1
Overhead press / push press 2
A1: Face pull 0

SUGGES
Low-bar back squat 4
3" block pull 3
Leg extension 1

V sit-up 0
Dumbbell Incline Press 2
Pendlay row 1
Weighted dip 2
A1. Incline shrug 0
A2. Bent over reverse dumbbell flye 0

B1. Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGGES
Back squat 4
Squat walk-out (do not squat) 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Hip abduction 0
Weighted pull-up 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Face pull 0
Pause deadlift 4
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
feeling well recovered after completing Week 9 (achy joints, poor sleep, low en
better by running the deload (Week 11) first, and then running the max test w
se a good spotter when attempting max effort lifts

se safety bars on squat and bench press (in case you have to dump the bar)
st maxes (move to Week 11) if you are feeling joint pain
st maxes (move to Week 11) if you do not feel properly recovered
st maxes (move to Week 11) if you do not have a good spotter
ould be done at a 9.5 RPE: It is not necessary to push to the point where you a
run?
k 10A if you have mostly bodybuilding and strength goals

k 10B only if you have competitive powerlifting goals
MAX TESTING OPTION A: Important! Choose either Week 10A

Back squat 4
Single-arm lat pulldown 1


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

Back squat 5


Leg curl 1
Dumbbell lateral raise 0
Triceps pressdown 1
Deadlift 5
Overhead press 2
Leg extension 1
Bicycle crunch 0
Full Deload Week: Avoid failu
Deadlift 4
Leg curl 1
Hanging leg raise 0

Assisted Chin-up 1
Overhead press 2
A1: Face pull 0

SUGGES
Back squat 4
Snatch-grip Romanian deadlift 2
Leg extension 1

V sit-up 0
Close-grip bench press 3
Weighted dip 2
A1. Incline shrug 0
A2. Upright row 0
B2. Skull crusher 0
SUGGES
Arm & Hypertrophy Day: Optionally

A1. Barbell or EZ bar curl 1
A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21's) 0
B2. Triceps pressdown (reverse 21's) 0
C1. Dumbbell lateral raise 0
C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0

0 by Jeff Nippard. All rights reserved. No part of this document may be use
val system without the written permission of the author, except in the case
ld be aware that Internet Web sites offered as citations and/or sources for
ity/Disclaimer of Warranty: While the author has used his best efforts and
of the contents of this document and specifically disclaims any implied wa
materials. The advice and strategies contained herein may not be suitable f
ny loss of profit or any other commercial damages, including but not limite
of this document are not intended for the treatment or prevention of disea
e and risk of the reader.
EFF NIPPARD'S POWERBUILDING SYSTEM - 4X/WEEK SPREADS
PORTANT: In the light red cell below, type "kg" if using

grams or type "lbs" if using pounds (quotation marks not
included)
lbs
Squat Bench Deadlift OHP
100 100 100 100
Working Sets Reps Load (lbs) %1RM

1 5 75-80 75-80%
2 8 70 70%
3 8 70 70%
3 8-10 N/A
3 12-15 N/A
3 20-25 N/A
3 4 80 80%
1 3 85-90 82.5-87.5%
2 10 70 67.5%
3 15-20 N/A
3 5-8 N/A
3 10-12 N/A
3 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
3 4 80 80%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
3 12-15 N/A
4 15-20 N/A
4 2 75 75%
3 5 75 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A

ke to prioritize additional arm hypertrophy, there is an optional Arm & Hyp
3 3 80 80%
2 8 N/A
3 6-8 N/A
3 8-10 N/A
3 10-12 N/A
1 2 85-90 85-90%
3 6 80 77.5%
3 8-10 N/A
3 4 80 80%
3 12-15 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 12-15 N/A
3 6 75 75%
3 10 N/A
3 12-15 N/A
4 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 12 N/A
3 10 N/A
3 6 N/A
2 AMRAP N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 8-10 N/A

1 8 75-80 72.5-77.5%
2 6 75 75%
3 8 75 72.5%
2 8-10 N/A
3 12-15 N/A
2 20-25 N/A
4 2 85 85%
1 6 75-80 75-80%
2 8 75 72.5%
2 15-20 N/A
3 5-8 N/A
3 10-12 N/A
3 8 N/A
4 4 80 80%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 80 77.5%
4 5 75 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A


1 2 90-95 87.5-92.5%
3 3 80 80%
2 8 N/A
3 6-8 N/A
3 8-10 N/A
3 10-12 N/A
3 10 N/A
3 8-10 N/A
3 3/3 80 80%
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12-15 N/A
3 6 75 75%
2 4 N/A
3 12-15 N/A
4 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 6 N/A
3 10 N/A
2 AMRAP N/A
2 AMRAP N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 8-10 N/A
1 3 85-90 82.5-87.5%
2 4 80 80%
3 8 75 75%
2 8-10 N/A
3 12-15 N/A
2 20-25 N/A
3 3 85 85%
1 4 85-90 82.5-87.5%
2 6 80 80%
3 15-20 N/A
3 5-8 N/A
3 10-12 N/A
3 8 N/A
3 6 80 77.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 85 82.5%
3 6 75 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A

ad Week: Avoid failure and train lighter this week to promote recovery and to prepare for th

3 4 80 80%
2 8 N/A
3 6-8 N/A
3 8-10 N/A
3 10-12 N/A
2 7 80 77.5%
2 8-10 N/A
3 4 85 82.5%
2 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12-15 N/A
1 1 90-95 90-95%
2 7 75 75%
2 10 N/A
2 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 8 N/A
2 10 N/A
3 6 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 8-10 N/A
1 3 85-90 85-90%
2 2 85 85%
4 8 70 70%
2 8-10 N/A
2 12-15 N/A
2 20-25 N/A
4 2 75 75%
1 3 85-90 85-90%
2 4 80 80%
3 15-20 N/A
3 3-5 N/A
3 10-12 N/A
3 8 N/A
SUGGESTED 1-2 REST DAYS
4 6 80 77.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
3 15-20 N/A
1 3 85-90 85-90%
4 6 75 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A

3 5 80 80%
2 8 N/A
3 6-8 N/A
3 8-10 N/A
3 10-12 N/A
3 10 N/A
3 8-10 N/A
3 3/3 85 82.5%
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12-15 N/A
3 7 75 75%
2 4 N/A
3 12-15 N/A
4 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 8 N/A
3 10 N/A
3 6 N/A
2 AMRAP N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 8-10 N/A
1 2 90-95 87.5-92.5%
1 10sec 100 100%
3 6 80 80%
2 8-10 N/A
2 12-15 N/A
2 20-25 N/A
3 4 80 80%
1 2 90-95 87.5-92.5%
2 2 90 87.5%
3 15-20 N/A
3 3-5 N/A
3 10-12 N/A
3 8 N/A
3 4 85 82.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 75 75%
3 5 80 77.5%
3 10 N/A
3 6-8 N/A
3 20-25 N/A

IMPORTANT NOTES ABOUT WEEK 10

or sleep, low energy) you should run Week 11 first and then run the Week 10 m
the max test week (Week 10) after.
mp the bar)
ed
nt where you actually fail. I recommend stopping at the point where you don’t
either Week 10A or Week 10B. Do not run both weeks. See Page 91 in the program
1 AMRAP 90 90.0%
2 12 N/A
4 12 N/A
3 12 N/A
1 AMRAP 90 90.0%
3 8-10 N/A
2 15-20 N/A
3 12 N/A
1 AMRAP 90 90.0%
3 10 N/A
3 12 N/A
4 15 N/A
e powerlifters only. Choose either Week 10A or Week 10B. Do not run both weeks. S
1-3 1 100-105 100-105%
2 12 N/A
4 12 N/A
3 12 N/A
1-3 1 100-105 100-105%
3 8-10 N/A
2 15-20 N/A
3 12 N/A
1-3 1 100-105 100-105%
3 10 N/A
3 12 N/A
4 15 N/A
d Week: Avoid failure and train lighter this week before running back through Week 1 or onto
2 3 75 75%
2 6 N/A
2 6-8 N/A
2 8-10 N/A
2 10-12 N/A
2 6 75 72.5%
2 8-10 N/A
2 4 75 75%
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 12-15 N/A
2 6 70 70%
2 8 N/A
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 12/12 N/A
3 10 N/A
2 10 N/A
2 6 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 8-10 N/A
ay: Optionally run this day on the odd weeks (Week 1, 3, 5, 7 and 9) if you
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
DISCLAIMER
ent may be used or reproduced by any means: graphic, electronic, or mech

cept in the case of brief quotations embodied in critical articles or reviews.
/or sources for further information may have changed or disappeared betw
est efforts and knowledge in researching and preparing this document, he m
any implied warranties of merchantability or fitness for a particular purpos
ot be suitable for your particular situation. You should consult with a medi
g but not limited to special, incidental, consequential, or other damages.
ention of disease, nor as a substitute for medical treatment, nor as an alte
WEEK SPREADSHEET
RPE Rest
7.5 3-4 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
8.5 4-5 min

N/A 2-3 min
9 1-2 min
8 3-4 min
8 1-2 min
9 1-2 min
n your schedule)
N/A 3-4 min
8 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min

N/A 2-3 min
7 1-2 min
8 1-2 min
9 1-2 min
n your schedule)
optional Arm & Hypertrophy day you can run at the end of this spreadsheet
RPE Rest
N/A 3-5 min
7 2-3 min
8 1-2 min
9 1-2 min
8 1-2 min
8 4-5 min
N/A 3-4 min
8 2-3 min
N/A 2-3 min
9 1-2 min
9 30sec
9 30sec
9 30sec
9 30sec
n your schedule)
N/A 3-4 min
7 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
8 1-2 min
7 2-3 min
7 2-3 min
7 2-3 min
10 2-3 min
9 30sec
9 30sec
9 30sec
8 30sec
n your schedule)
RPE Rest
8.5 3-4 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
8.5 4-5 min

N/A 2-3 min
9 1-2 min
8 3-4 min
8 1-2 min
9 1-2 min
n your schedule)
N/A 3-4 min
8 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
8 1-2 min
9 1-2 min
n your schedule)
RPE Rest
9 4-5 min
N/A 3-5 min
7 2-3 min
8 1-2 min
9 1-2 min
8 1-2 min
7 3-4 min
8 2-3 min
N/A 2-3 min
9 1-2 min
9 30sec
9 30sec
9 30sec
9 30sec
n your schedule)
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
8 1-2 min
7 2-3 min
7 2-3 min
7 2-3 min
10 2-3 min
9 30sec
9 30sec
9 30sec
9 30sec
n your schedule)
RPE Rest
8.5 3-4 min
N/A 3-4 min

N/A 2-3 min
8 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
9 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
8 1-2 min
9 1-2 min
n your schedule)
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min

N/A 2-3 min
7 1-2 min
8 1-2 min
10 1-2 min
n your schedule)
ry and to prepare for the next 4 weeks!
RPE Rest
N/A 3-5 min
5 2-3 min
7 1-2 min
7 1-2 min
8 1-2 min
N/A 3-4 min
7 2-3 min
N/A 1-2 min
7 3-4 min
8 30sec
8 30sec
8 30sec
8 30sec
n your schedule)
9 4-5 min
N/A 3-4 min
6 2-3 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
7 2-3 min
7 2-3 min
7 2-3 min
8 30sec
8 30sec
8 30sec
8 30sec
n your schedule)
RPE Rest
8.5 4-5 min

N/A 3-4 min
N/A 2-3 min
8 1-2 min
9 1-2 min
10 1-2 min
N/A 3-4 min
9 4-5 min
N/A 3-4 min
9 1-2 min
7 3-4 min
8 1-2 min
9 1-2 min
N/A 3-4 min

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

7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
9 4-5 min
N/A 3-4 min
9 1-2 min
7 2-3 min
8 1-2 min
9 1-2 min
N/A 3-4 min

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

N/A 2-3 min
7 1-2 min
8 1-2 min
9 1-2 min
n your schedule)
10
n run the Week 10 max testing. If you have accumulated sufficient fatigue from
int where you don’t think you could get another rep with good form.
age 91 in the program PDF for suggestions on which week to run.

RPE Rest
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
9.5 4-5 min
6 2-3 min
7 1-2 min
8 1-2 min
not run both weeks. See Page 91 for suggestions on which week to run.
RPE Rest
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
9.5 4-5 min

8 2-3 min
8 1-2 min
8 1-2 min
9.5 4-5 min
6 2-3 min
7 1-2 min
8 1-2 min
hrough Week 1 or onto a new program.
RPE Rest
N/A 3-5 min
5 2-3 min
6 1-2 min
6 1-2 min
6 1-2 min
N/A 3-4 min

7 2-3 min
N/A 2-3 min
7 1-2 min
8 30sec
8 30sec
8 30sec
8 30sec
n your schedule)
N/A 3-4 min
6 2-3 min
7 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
6 2-3 min
6 3-4 min
7 2-3 min
8 2-3 min
8 30sec
8 30sec
8 30sec
8 30sec
n your schedule)
3, 5, 7 and 9) if you have an extra day to train.

RPE Rest
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
electronic, or mechanical, including photocopying, recording, taping or by a

articles or reviews.
r disappeared between the time this book was written and when it is read.
this document, he makes no representations or warranties with respect to
a particular purpose. No warranty may be created or extended by sales rep
onsult with a medical professional where appropriate. Neither the publish
r other damages.
ment, nor as an alternative to medical advice. Utilizing the information with
Copyright 2020 by Jeff Nippard. All rights reserved.
Notes
Focus on technique and explosive power!
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
Conventional or sumo: use whatever stance you are stronger with
Top set. Leave 1 (maybe 2) reps in the tank. Hard set.

Quick 1 second pause on the chest on each rep
Machine, band or weighted, 1 second isometric hold at the top of
each rep
1.5x shoulder width grip, pull your chest to the bar
Arc the bar back behind your head, soft touch on the floor behind
you
1-2 second pause at the bottom of each rep, full ROM
Maintain tight pressure in your upper back against the bar

Do dumbbell floor press if no access to dip handles
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Can use a DB, cable/rope or band, stretch and squeeze lats!
Do each arm one at a time rather than alternating, start with your
weak arm
Can use cable/rope or band, retract your shoulder blades as you
pull
3 second pause right after the plates come off the ground
2-3 second pause on the chest
Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg
curl
Feel a stretch on the traps at the bottom, squeeze hard at the top
hy day you can run at the end of this spreadsheet.
Notes
Brace your lats, chest tall, pull the slack out of the bar before
lifting
If you squat high-bar, do sumo box squat. If you squat low-bar, do
pause high-bar (2 sec pause)
Do lying leg curl machine or nordic ham curl if no machine access
1-2 second pause at the bottom of each rep, full squeeze at the
top
difficulty
Top set. Leave ~2 reps in the tank. Hard set.
Set up a comfortable arch, slight pause on the chest, explode up
Underhand grip, pull your chest to the bar, add weight if needed
to hit RPE
Squeeze your glutes to keep your torso upright, press up and
slightly back
Lie on an incline bench and do rows - pull with lats!
pull
Arc the dumbbell out, mind-muscle connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
Can do with cables or bands, squeeze triceps to move the weight
Sit back and down, keep your upper back tight to the bar
Wide grip, mind-muscle connection with hamstrings
Use bands if no machine access, mind-muscle connection with
quads
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder width grip, tuck your elbows in closer to your torso
3 second negative on every rep, maintain controlled form for all
reps
Lie face down against an incline bench and do shrugs - full ROM
and squeeze!
Can use cables/rope, bands or dumbbells. Stop ROM once elbows
reach shoulder height.
Focus on the mind-muscle connection
Barbell or EZ bar, do these on a bench, constant tension on triceps
Notes
Top set. Leave 1 (maybe 2) reps in the tank. Push it!
Conventional or sumo: use whatever stance you are stronger with
Top set. Leave 1 (maybe 2) reps in the tank. Push it!

each rep
you

difficulty
weak arm
pull
curl
Notes
Top set! Aim for near PR. Keep form tight.
lifting
top
difficulty
Shoulder blades still retracted and depressed. Slight arch in upper
back. Minimize leg drive.
to hit RPE
First 3 reps strict military press (no leg drive), last 3 reps push
press (use leg drive)
pull
Do block pulls from a 5" block (can stack 45lb + 10lb bumper
plates as blocks)
quads
Do incline dumbbell press if no access to dip handles
As many reps as possible. Use Perfect Push-up handles or
dumbbells to create a deficit
reps
and squeeze!
Mind-muscle connection with rear delts, sweep the weight out
Notes
Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 3 rep PR.

lifting
Top set. Leave 1 rep in the tank. Aim for near 4 rep PR.
each rep
you

difficulty
weak arm
pull
curl
weeks!
Notes
lifting
top
difficulty
to hit RPE
slightly back
pull
Only heavy set this week! Perfect technique!

quads
Control the eccentric (don't let your elbows slam into the ground),
be explosive on the way up
Do incline dumbbell press if no access to dip handles
Avoid failure, focus on good technique and maintaining consistent
tempo
and squeeze!
Notes
Try to add some weight from Week 5 or improve bar speed at

same weight
Be mindful of technique. Focus on driving your back into the bar.
Top set. Leave 1 rep in the tank. Aim for near 3 rep PR.
Focus on technique. Press the bar back and up with explosive
force
each rep
you

difficulty
weak arm
pull
Work up to a heavy triple with a load that hits RPE 8-9
curl
Notes
lifting
top
difficulty
Shoulder blades still retracted and depressed. Slight arch in upper
back. Minimize leg drive.
to hit RPE
First 3 reps strict military press (no leg drive), last 3 reps push
press (use leg drive)
pull
Do block pulls from a 3" block (can use 25lb + 10lb bumper plates
as blocks)
quads
45° incline, keep shoulder blades retracted and depressed
reps
and squeeze!
Mind-muscle connection with rear delts, sweep the weight out
Notes
Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 2 rep PR.
Do not squat. Walk the weight out, hold and walk back in. Set the
safety pins high and have a spotter.
Semi-deload. Focus on technique and bar speed leading into max
week.
Top set. Aim for a near 2 rep PR
Focus on technique. Press the bar back and up with explosive
force
each rep
you

difficulty
weak arm
pull
curl

ting. If you have accumulated sufficient fatigue from Weeks 7-9, you will
you could get another rep with good form.
for suggestions on which week to run.

Notes
As many reps as possible. Always use a spotter and good form.

Aim to hit 3+ reps
Perform with bands if no lat pulldown, drive elbows down and in
top
Aim to hit 3+ reps

Aim to hit 3+ reps
quads
Focus on rounding your back as you crunch hard!
e 91 for suggestions on which week to run.

Notes
Aim for a new PR. Start with 100% and increase by ~2.5% every
attempt until you hit a 9.5 RPE. Use a spotter and good form!
top
attempt until you hit a 9.5 RPE. Use a spotter and good form!
attempt. 5-min rest between attempts. Use good form!
quads
program.
Notes
lifting
top
difficulty
to hit RPE
slightly back
pull
quads
Shoulder width grip, tuck your elbows in closer to your torso
and squeeze!
n extra day to train.

Notes
Curl the bar out and up in an arc. Minimize momentum.

you
Do both arms at once: 7 reps full ROM, 7 reps top 1/2, 7 reps
bottom 1/2
Do both arms at once: 7 reps full ROM, 7 reps bottom 1/2, 7 reps
top 1/2
Mind-muscle connection with rear delts

top
Avoid yanking the plate with your hands
including photocopying, recording, taping or by any information
he time this book was written and when it is read.

no representations or warranties with respect to the accuracy or
warranty may be created or extended by sales representatives or
ofessional where appropriate. Neither the publisher nor the author shall
e to medical advice. Utilizing the information within this document is at

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Week 1

Full Body 1: Squat,

Full Body 3: Squat,

Full Body 1: Squat,

Full Body 3: Squat,

If you have a 5th day avail

Full Body 1: Squat,

If you have a 5th day avail

Full Body 1: Squat,

Full Body 3: Squat,

If you have a 5th day avail

Full Body 1: Squat,

Full Body 3: Squat,

If you have a 5th day avail

- Always use a good spotter when attempting m

What week to run?

- Run Week 10A if you have mostly bodybuildin

MAX TESTING OPTI

Full Body 5: Arm &

Readers should be aware that Internet Web site

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

Exercise Warm-up Sets

Barbell bench press 4

Floor skull crusher 1

Standing calf raise 1

Hanging leg raise 0

Incline dumbbell curl 1

Nordic ham curl 0

Exercise Warm-up Sets

Sumo box squat or pause high-bar squat 2

Standing calf raise 1

Hanging leg raise 0

Barbell bench press 4

Chest-supported dumbbell row 1

A1: Face pull 0

A2: Dumbbell lateral raise 0

B1: Concentration bicep curl 0

Standing calf raise 0

A1. Incline shrug 0

A2. Upright row 0

B1: Barbell or EZ bar curl 0

B2. Skull crusher 0

Exercise Warm-up Sets

Barbell bench press 3

Floor skull crusher 1

Standing calf raise 1

Hanging leg raise 0

Incline dumbbell curl 1

Nordic ham curl 0

Exercise Warm-up Sets

Sumo box squat or pause high-bar squat 2

Standing calf raise 1

Hanging leg raise 0

"Flat-back" bench press 3

Chest-supported dumbbell row 1

A1: Face pull 0

A2: Dumbbell lateral raise 0

B1: Concentration bicep curl 0

5" block pull 3