Jeff Nippard's Essentials Pro

Warm-up Sets (see

Week 1 Exercise Working Sets Reps
page 15 for details)

Hack Squat (Heavy) 2-3 1 4-6

Hack Squat (Back off) 0 1 8-10

Incline DB Press 2 2 8-10

Seated Hamstring Curl 1 1 10-12

T-Bar Row 1 2 10-12

Full Body
12-15
DB Bicep Curl 1 1
(dropset)

12-15
DB Lateral Raise 1 1
(dropset)

12-15
Cable Crunch 0 1
(dropset)
Suggeste
Flat DB Press (Heavy) 2-3 1 4-6

Flat DB Press (Back off) 0 1 8-10

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Press 1 2 10-12

Upper
10-12
Seated Cable Row 1 2
(dropset)

A1: EZ Bar Skull Crusher 1 2 12-15

A2: EZ Bar Curl 1 2 12-15

Suggeste
Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Lower 10-12
Leg Extension 1 1
(dropset)
 Lower

A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Suggeste

Warm-up Sets (see

Week 2 Exercise Working Sets Reps
page 15 for details)

Hack Squat (Heavy) 2-3 1 4-6

Hack Squat (Back off) 0 1 8-10

Incline DB Press 2 2 8-10

Seated Hamstring Curl 1 1 10-12

T-Bar Row 1 2 10-12

Full Body
12-15
DB Bicep Curl 1 1
(dropset)

12-15
DB Lateral Raise 1 1
(dropset)

12-15
Cable Crunch 0 1
(dropset)
Suggeste
Flat DB Press (Heavy) 2-3 1 4-6

Flat DB Press (Back off) 0 1 8-10

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Press 1 2 10-12

Upper
10-12
Seated Cable Row 1 2
(dropset)

A1: EZ Bar Skull Crusher 1 2 12-15

A2: EZ Bar Curl 1 2 12-15

Suggeste
Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Lower
 Lower 10-12
Leg Extension 1 1
(dropset)

A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Suggeste

Warm-up Sets (see

Week 3 Exercise Working Sets Reps
page 15 for details)

Hack Squat (Heavy) 2-3 1 4-6

Hack Squat (Back off) 0 1 8-10

Incline DB Press 2 2 8-10

Seated Hamstring Curl 1 1 10-12

T-Bar Row 1 2 10-12

Full Body
12-15
DB Bicep Curl 1 1
(dropset)

12-15
DB Lateral Raise 1 1
(dropset)

12-15
Cable Crunch 0 1
(dropset)
Suggeste
Flat DB Press (Heavy) 2-3 1 4-6

Flat DB Press (Back off) 0 1 8-10

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Press 1 2 10-12

Upper
10-12
Seated Cable Row 1 2
(dropset)

A1: EZ Bar Skull Crusher 1 2 12-15

A2: EZ Bar Curl 1 2 12-15

Suggeste
Romanian Deadlift 2 2 10-12

Lower
 Leg Press 2 3 10-12

Lower 10-12
Leg Extension 1 1
(dropset)

A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Suggeste

Warm-up Sets (see

Week 4 Exercise Working Sets Reps
page 15 for details)

Hack Squat (Heavy) 2-3 1 4-6

Hack Squat (Back off) 0 1 8-10

Incline DB Press 2 2 8-10

Seated Hamstring Curl 1 1 10-12

T-Bar Row 1 2 10-12

Full Body
12-15
DB Bicep Curl 1 1
(dropset)

12-15
DB Lateral Raise 1 1
(dropset)

12-15
Cable Crunch 0 1
(dropset)
Suggeste
Flat DB Press (Heavy) 2-3 1 4-6

Flat DB Press (Back off) 0 1 8-10

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Press 1 2 10-12

Upper
10-12
Seated Cable Row 1 2
(dropset)

A1: EZ Bar Skull Crusher 1 2 12-15

A2: EZ Bar Curl 1 2 12-15

Suggeste
 Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Lower 10-12
Leg Extension 1 1
(dropset)

A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Suggeste

Warm-up Sets (see

Week 5 Exercise Working Sets Reps
page 15 for details)

Incline Machine Press 1-2 2 8-10

Single-Leg Leg Press (Heavy) 2-3 1 6-8 per leg

Single-Leg Leg Press (Back off) 0 1 10-12 per leg

Pendlay Row 2 2 8-10

Full Body Glute-Ham Raise 1 1 10-12

12-15
Spider Curl 1 1
(dropset)

12-15
Cable Lateral Raise 1 1
(dropset)

Hanging Leg Raise 0 1 12-15

Suggeste
2-Grip Pullup 1-1 2 8-10

Weighted Dip (Heavy) 2-3 1 6-8

Weighted Dip (Back off) 0 1 10-12

Incline Chest-Supported DB Row 1 2 8-10

Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl 1 2 15-20

A2: DB French Press 1 2 15-20

Suggeste
 DB Bulgarian Split Squat 2 3 10-12
DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

Lower
A1: Leg Press Toe Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Suggeste

Warm-up Sets (see

Week 6 Exercise Working Sets Reps
page 15 for details)

Incline Machine Press 1-2 2 8-10

Single-Leg Leg Press (Heavy) 2-3 1 6-8 per leg

Single-Leg Leg Press (Back off) 0 1 10-12 per leg

Pendlay Row 2 2 8-10

Full Body Glute-Ham Raise 1 1 10-12

12-15
Spider Curl 1 1
(dropset)

12-15
Cable Lateral Raise 1 1
(dropset)

Hanging Leg Raise 0 1 12-15

Suggeste
2-Grip Pullup 1-1 2 8-10

Weighted Dip (Heavy) 2-3 1 6-8

Weighted Dip (Back off) 0 1 10-12

Incline Chest-Supported DB Row 1 2 8-10

Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl 1 2 15-20

A2: DB French Press 1 2 15-20

Suggeste
DB Bulgarian Split Squat 2 3 10-12

Lower
 DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

Lower
A1: Leg Press Toe Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Suggeste

Warm-up Sets (see

Week 7 Exercise Working Sets Reps
page 15 for details)

Incline Machine Press 1-2 2 8-10

Single-Leg Leg Press (Heavy) 2-3 1 6-8 per leg

Single-Leg Leg Press (Back off) 0 1 10-12 per leg

Pendlay Row 2 2 8-10

Full Body Glute-Ham Raise 1 1 10-12

12-15
Spider Curl 1 1
(dropset)

12-15
Cable Lateral Raise 1 1
(dropset)

Hanging Leg Raise 0 1 12-15

Suggeste
2-Grip Pullup 1-1 2 8-10

Weighted Dip (Heavy) 2-3 1 6-8

Weighted Dip (Back off) 0 1 10-12

Incline Chest-Supported DB Row 1 2 8-10

Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl 1 2 15-20

A2: DB French Press 1 2 15-20

Suggeste
DB Bulgarian Split Squat 2 3 10-12
DB Romanian Deadlift 2 2 10-12

Lower
 Goblet Squat 1 1 12-15
Lower
A1: Leg Press Toe Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Suggeste

Warm-up Sets (see

Week 8 Exercise Working Sets Reps
page 15 for details)

Incline Machine Press 1-2 2 8-10

Single-Leg Leg Press (Heavy) 2-3 1 6-8 per leg

Single-Leg Leg Press (Back off) 0 1 10-12 per leg

Pendlay Row 2 2 8-10

Full Body Glute-Ham Raise 1 1 10-12

12-15
Spider Curl 1 1
(dropset)

12-15
Cable Lateral Raise 1 1
(dropset)

Hanging Leg Raise 0 1 12-15

Suggeste
2-Grip Pullup 1-1 2 8-10

Weighted Dip (Heavy) 2-3 1 6-8

Weighted Dip (Back off) 0 1 10-12

Incline Chest-Supported DB Row 1 2 8-10

Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl 1 2 15-20

A2: DB French Press 1 2 15-20

Suggeste
DB Bulgarian Split Squat 2 3 10-12
DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

Lower
 Lower
A1: Leg Press Toe Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Suggeste

Warm-up Sets (see

Week 9 Exercise Working Sets Reps
page 15 for details)

Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Standing DB Arnold Press 2 2 8-10

Nordic Ham Curl 1 1 8-10

Meadows Row 2 2 10-12

Full Body

10-12
Inverse Zottman Curl 1 1
(dropset)

10-12
Machine Lateral Raise 1 1
(dropset)

10-12
Pec Deck 1 1
(dropset)
Suggeste
Machine Chest Press (Heavy) 2-3 1 4-6

Machine Chest Press (Back off) 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

Upper 12-15
Cable Shoulder Press 1 2
(dropset)

Helms DB Row 1 2 10-12

A1: Overhead Cable Triceps Extension

1 2 12-15

A2: Cable EZ Curl 1 2 12-15

Suggeste
Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

Lower
 12-15
Lower Leg Extension 1 1
(dropset)

A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunch 1 2 12-15

Suggeste

Warm-up Sets (see

Week 10 Exercise Working Sets Reps
page 15 for details)

Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Standing DB Arnold Press 2 2 8-10

Nordic Ham Curl 1 1 8-10

Meadows Row 2 2 10-12

Full Body

10-12
Inverse Zottman Curl 1 1
(dropset)

10-12
Machine Lateral Raise 1 1
(dropset)

10-12
Pec Deck 1 1
(dropset)
Suggeste
Machine Chest Press (Heavy) 2-3 1 4-6

Machine Chest Press (Back off) 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

Upper 12-15
Cable Shoulder Press 1 2
(dropset)

Helms DB Row 1 2 10-12

A1: Overhead Cable Triceps Extension

1 2 12-15

A2: Cable EZ Curl 1 2 12-15

Suggeste
Romanian Deadlift 2 2 10-12

Lower
 DB Walking Lunge 2 3 8-10

12-15
Lower Leg Extension 1 1
(dropset)

A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunch 1 2 12-15

Suggeste

Warm-up Sets (see

Week 11 Exercise Working Sets Reps
page 15 for details)

Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Standing DB Arnold Press 2 2 8-10

Nordic Ham Curl 1 1 8-10

Meadows Row 2 2 10-12

Full Body

10-12
Inverse Zottman Curl 1 1
(dropset)

10-12
Machine Lateral Raise 1 1
(dropset)

10-12
Pec Deck 1 1
(dropset)
Suggeste
Machine Chest Press (Heavy) 2-3 1 4-6

Machine Chest Press (Back off) 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

Upper 12-15
Cable Shoulder Press 1 2
(dropset)

Helms DB Row 1 2 10-12

A1: Overhead Cable Triceps Extension

1 2 12-15

A2: Cable EZ Curl 1 2 12-15

Suggeste
 Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Lower Leg Extension 1 1
(dropset)

A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunch 1 2 12-15

Suggeste

Warm-up Sets (see

Week 12 Exercise Working Sets Reps
page 15 for details)

Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Standing DB Arnold Press 2 2 8-10

Nordic Ham Curl 1 1 8-10

Meadows Row 2 2 10-12

Full Body

10-12
Inverse Zottman Curl 1 1
(dropset)

10-12
Machine Lateral Raise 1 1
(dropset)

10-12
Pec Deck 1 1
(dropset)
Suggeste
Machine Chest Press (Heavy) 2-3 1 4-6

Machine Chest Press (Back off) 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

Upper 12-15
Cable Shoulder Press 1 2
(dropset)

Helms DB Row 1 2 10-12

A1: Overhead Cable Triceps Extension

1 2 12-15
 A2: Cable EZ Curl 1 2 12-15
Suggeste
Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Lower Leg Extension 1 1
(dropset)

A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunch 1 2 12-15

Suggeste
Essentials Program - 3x/Week Spreadsheet
Copyright 2022 by Jeff Nippard. All right

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

8-9 ~2 min Incline Machine Press

Incline Smith Machine Press

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 ~1.5 min Helms DB Row Chest-Supported Machine Row

10 ~1.5 min EZ-Bar Curl Cable EZ-Curl

10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

10 ~1.5 min Machine Crunch Plate-weighted Crunch

Suggested 1-2 Rest Days

8-9 ~3 min Machine Chest Press Weighted Dip

9-10 ~3 min Machine Chest Press Weighted Dip

9-10 ~2 min 2-Grip Pull-up Machine Pulldown

9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

9-10 ~2 min Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

10 0 min Overhead Cable Triceps

DB French
Extension
Press

10 ~1.5 min DB Curl Cable EZ Curl

Suggested 1-2 Rest Days

8-9 ~2 min DB Romanian Deadlift
45° Hyperextension

8-9 ~2 min Goblet Squat DB Walking Lunge

9-10 ~1.5 min DB Step-Up Goblet Squat

 10 0 min Standing Calf RaiseLeg Press Toe Press

10 ~1.5 min Machine Crunch Plate-Weighted Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

8-9 ~2 min Incline Machine Press

Incline Smith Machine Press

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 ~1.5 min Helms DB Row Chest-Supported Machine Row

10 ~1.5 min EZ-Bar Curl Cable EZ-Curl

10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

10 ~1.5 min Machine Crunch Plate-weighted Crunch

Suggested 1-2 Rest Days

8-9 ~3 min Machine Chest Press Weighted Dip

9-10 ~3 min Machine Chest Press Weighted Dip

9-10 ~2 min 2-Grip Pull-up Machine Pulldown

9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

9-10 ~2 min Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

10 0 min Overhead Cable Triceps

DB French
Extension
Press

10 ~1.5 min DB Curl Cable EZ Curl

Suggested 1-2 Rest Days

8-9 ~2 min DB Romanian Deadlift
45° Hyperextension

8-9 ~2 min Goblet Squat DB Walking Lunge

 9-10 ~1.5 min DB Step-Up Goblet Squat

10 0 min Standing Calf RaiseLeg Press Toe Press

10 ~1.5 min Machine Crunch Plate-Weighted Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

8-9 ~2 min Incline Machine Press

Incline Smith Machine Press

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 ~1.5 min Helms DB Row Chest-Supported Machine Row

10 ~1.5 min EZ-Bar Curl Cable EZ-Curl

10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

10 ~1.5 min Machine Crunch Plate-weighted Crunch

Suggested 1-2 Rest Days

8-9 ~3 min Machine Chest Press Weighted Dip

9-10 ~3 min Machine Chest Press Weighted Dip

9-10 ~2 min 2-Grip Pull-up Machine Pulldown

9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

9-10 ~2 min Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

10 0 min Overhead Cable Triceps

DB French
Extension
Press

10 ~1.5 min DB Curl Cable EZ Curl

Suggested 1-2 Rest Days

8-9 ~2 min DB Romanian Deadlift
45° Hyperextension
 8-9 ~2 min Goblet Squat DB Walking Lunge

9-10 ~1.5 min DB Step-Up Goblet Squat

10 0 min Standing Calf RaiseLeg Press Toe Press

10 ~1.5 min Machine Crunch Plate-Weighted Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

8-9 ~2 min Incline Machine Press

Incline Smith Machine Press

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 ~1.5 min Helms DB Row Chest-Supported Machine Row

10 ~1.5 min EZ-Bar Curl Cable EZ-Curl

10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

10 ~1.5 min Machine Crunch Plate-weighted Crunch

Suggested 1-2 Rest Days

8-9 ~3 min Machine Chest Press Weighted Dip

9-10 ~3 min Machine Chest Press Weighted Dip

9-10 ~2 min 2-Grip Pull-up Machine Pulldown

9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

9-10 ~2 min Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

10 0 min Overhead Cable Triceps

DB French
Extension
Press

10 ~1.5 min DB Curl Cable EZ Curl

Suggested 1-2 Rest Days

 8-9 ~2 min DB Romanian Deadlift
45° Hyperextension

8-9 ~2 min Goblet Squat DB Walking Lunge

9-10 ~1.5 min DB Step-Up Goblet Squat

10 0 min Standing Calf RaiseLeg Press Toe Press

10 ~1.5 min Machine Crunch Plate-Weighted Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

9-10 ~2 min Incline Smith MachineIncline

PressDB Press

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

9-10 ~2 min T-Bar Row Seated Cable Row

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

10 ~1.5 min DB Preacher Curl Bayesian Cable Curl

10 ~1.5 min Machine Lateral Raise

DB Lateral Raise

10 ~1.5 min Roman Chair CrunchReverse Crunch

Suggested 1-2 Rest Days

9-10 ~2 min Machine Pulldown 2-Grip Lat Pulldown

8-9 ~3 min Machine Chest Press Flat DB Press

9-10 ~3 min Machine Chest Press Flat DB Press

9-10 ~2 min Chest-Supported T-Bar

Seated
RowCable Row

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Triceps

EZ Bar
Extension
Skull Crusher

Suggested 1-2 Rest Days

 8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperextension

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Raise Seated Calf Raise

1-9 ~1.5 min Plate-Weighted CrunchCable Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

9-10 ~2 min Incline Smith MachineIncline

PressDB Press

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

9-10 ~2 min T-Bar Row Seated Cable Row

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

10 ~1.5 min DB Preacher Curl Bayesian Cable Curl

10 ~1.5 min Machine Lateral Raise

DB Lateral Raise

10 ~1.5 min Roman Chair CrunchReverse Crunch

Suggested 1-2 Rest Days

9-10 ~2 min Machine Pulldown 2-Grip Lat Pulldown

8-9 ~3 min Machine Chest Press Flat DB Press

9-10 ~3 min Machine Chest Press Flat DB Press

9-10 ~2 min Chest-Supported T-Bar

Seated
RowCable Row

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Triceps

EZ Bar
Extension
Skull Crusher

Suggested 1-2 Rest Days

8-9 ~2 min Goblet Squat Leg Press
 8-9 ~2 min Romanian Deadlift 45° Hyperextension

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Raise Seated Calf Raise

1-9 ~1.5 min Plate-Weighted CrunchCable Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

9-10 ~2 min Incline Smith MachineIncline

PressDB Press

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

9-10 ~2 min T-Bar Row Seated Cable Row

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

10 ~1.5 min DB Preacher Curl Bayesian Cable Curl

10 ~1.5 min Machine Lateral Raise

DB Lateral Raise

10 ~1.5 min Roman Chair CrunchReverse Crunch

Suggested 1-2 Rest Days

9-10 ~2 min Machine Pulldown 2-Grip Lat Pulldown

8-9 ~3 min Machine Chest Press Flat DB Press

9-10 ~3 min Machine Chest Press Flat DB Press

9-10 ~2 min Chest-Supported T-Bar

Seated
RowCable Row

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Triceps

EZ Bar
Extension
Skull Crusher

Suggested 1-2 Rest Days

8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperextension

 9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Raise Seated Calf Raise

1-9 ~1.5 min Plate-Weighted CrunchCable Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

9-10 ~2 min Incline Smith MachineIncline

PressDB Press

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

9-10 ~2 min T-Bar Row Seated Cable Row

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

10 ~1.5 min DB Preacher Curl Bayesian Cable Curl

10 ~1.5 min Machine Lateral Raise

DB Lateral Raise

10 ~1.5 min Roman Chair CrunchReverse Crunch

Suggested 1-2 Rest Days

9-10 ~2 min Machine Pulldown 2-Grip Lat Pulldown

8-9 ~3 min Machine Chest Press Flat DB Press

9-10 ~3 min Machine Chest Press Flat DB Press

9-10 ~2 min Chest-Supported T-Bar

Seated
RowCable Row

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Triceps

EZ Bar
Extension
Skull Crusher

Suggested 1-2 Rest Days

8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperextension

9-10 ~1.5 min Leg Extension Step-Up

 10 0 min Standing Calf Raise Seated Calf Raise

1-9 ~1.5 min Plate-Weighted CrunchCable Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

9-10 ~2 min Seated DB ShoulderMachine

Press Shoulder Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 ~2 min Single-Arm DB Row Pendlay Row

10 ~1.5 min Hammer Curl DB Curl

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

10 ~1.5 min Cable Flye DB Flye

Suggested 1-2 Rest Days

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

9-10 ~2 min 2-Grip Lat Pulldown Weighted Pullup

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

9-10 ~2 min Chest-Supported T-BarMachine

Row Row

10 0 min EZ Bar Skull CrusherDB French Press

10 ~1.5 min EZ Bar Curl DB Curl

Suggested 1-2 Rest Days

8-9 ~2 min Romanian Deadlift 45° Hyperextension

8-9 ~2 min DB Step-Up DB Bulgarian Split Squat

 9-10 ~1.5 min Goblet Squat DB Step-Up

10 0 min Seated Calf Raise Leg Press Toe Press

10 ~1.5 min Cable Crunch Machine Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

9-10 ~2 min Seated DB ShoulderMachine

Press Shoulder Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 ~2 min Single-Arm DB Row Pendlay Row

10 ~1.5 min Hammer Curl DB Curl

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

10 ~1.5 min Cable Flye DB Flye

Suggested 1-2 Rest Days

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

9-10 ~2 min 2-Grip Lat Pulldown Weighted Pullup

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

9-10 ~2 min Chest-Supported T-BarMachine

Row Row

10 0 min EZ Bar Skull CrusherDB French Press

10 ~1.5 min EZ Bar Curl DB Curl

Suggested 1-2 Rest Days

8-9 ~2 min Romanian Deadlift 45° Hyperextension
 8-9 ~2 min DB Step-Up DB Bulgarian Split Squat

9-10 ~1.5 min Goblet Squat DB Step-Up

10 0 min Seated Calf Raise Leg Press Toe Press

10 ~1.5 min Cable Crunch Machine Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

9-10 ~2 min Seated DB ShoulderMachine

Press Shoulder Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 ~2 min Single-Arm DB Row Pendlay Row

10 ~1.5 min Hammer Curl DB Curl

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

10 ~1.5 min Cable Flye DB Flye

Suggested 1-2 Rest Days

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

9-10 ~2 min 2-Grip Lat Pulldown Weighted Pullup

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

9-10 ~2 min Chest-Supported T-BarMachine

Row Row

10 0 min EZ Bar Skull CrusherDB French Press

10 ~1.5 min EZ Bar Curl DB Curl

Suggested 1-2 Rest Days

 8-9 ~2 min Romanian Deadlift 45° Hyperextension

8-9 ~2 min DB Step-Up DB Bulgarian Split Squat

9-10 ~1.5 min Goblet Squat DB Step-Up

10 0 min Seated Calf Raise Leg Press Toe Press

10 ~1.5 min Cable Crunch Machine Crunch

Suggested 1-2 Rest Days

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

9-10 ~2 min Seated DB ShoulderMachine

Press Shoulder Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 ~2 min Single-Arm DB Row Pendlay Row

10 ~1.5 min Hammer Curl DB Curl

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

10 ~1.5 min Cable Flye DB Flye

Suggested 1-2 Rest Days

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

9-10 ~2 min 2-Grip Lat Pulldown Weighted Pullup

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

9-10 ~2 min Chest-Supported T-BarMachine

Row Row

10 0 min EZ Bar Skull CrusherDB French Press

 10 ~1.5 min EZ Bar Curl DB Curl

Suggested 1-2 Rest Days

8-9 ~2 min Romanian Deadlift 45° Hyperextension

8-9 ~2 min DB Step-Up DB Bulgarian Split Squat

9-10 ~1.5 min Goblet Squat DB Step-Up

10 0 min Seated Calf Raise Leg Press Toe Press

10 ~1.5 min Cable Crunch Machine Crunch

Suggested 1-2 Rest Days

readsheet
Copyright 2022 by Jeff Nippard. All rights reserved.

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can
Do seated if available. Otherwise do Lying Leg Curl or
Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the
weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Palms start neutral at
the bottom and supinate (palms up) as you curl. Do both
arms at the same time.

Dropset: perform 12-15 reps, drop the weight by ~50%,

perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection with middle fibers

Dropset: perform 12-15 reps, drop the weight by ~50%,

perform an additional 12-15 reps. Round your back as
you crunch

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Medium width feet placement on the platform, don't allow
your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Round your back as you crunch

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can
Do seated if available. Otherwise do Lying Leg Curl or
Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the
weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Palms start neutral at
the bottom and supinate (palms up) as you curl. Do both
arms at the same time.

Dropset: perform 12-15 reps, drop the weight by ~50%,

perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection with middle fibers

Dropset: perform 12-15 reps, drop the weight by ~50%,

perform an additional 12-15 reps. Round your back as
you crunch

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Medium width feet placement on the platform, don't allow
your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Round your back as you crunch

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can
Do seated if available. Otherwise do Lying Leg Curl or
Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the
weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Palms start neutral at
the bottom and supinate (palms up) as you curl. Do both
arms at the same time.

Dropset: perform 12-15 reps, drop the weight by ~50%,

perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection with middle fibers

Dropset: perform 12-15 reps, drop the weight by ~50%,

perform an additional 12-15 reps. Round your back as
you crunch

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Medium width feet placement on the platform, don't allow
your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Round your back as you crunch

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can
Do seated if available. Otherwise do Lying Leg Curl or
Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the
weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Palms start neutral at
the bottom and supinate (palms up) as you curl. Do both
arms at the same time.

Dropset: perform 12-15 reps, drop the weight by ~50%,

perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection with middle fibers

Dropset: perform 12-15 reps, drop the weight by ~50%,

perform an additional 12-15 reps. Round your back as
you crunch

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps
 Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Medium width feet placement on the platform, don't allow
your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Round your back as you crunch

Notes

45° incline, focus on squeezing your chest

High and wide foot positioning, start with weaker leg

High and wide foot positioning, start with weaker leg

Initiate the movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using
momentum
Keep your hips straight, do Nordic ham curls if no GHR
machine
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest
against an incline bench, curl with your elbows slightly in
front of you
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Knees to chest, controlled reps, straighten legs more to
increase difficulty

First set 1.5x shoulder width grip. Second set 1.0x

shoulder width grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep elbows at ~30° angle from torso. Pull the weight
towards your navel
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
 Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Notes

45° incline, focus on squeezing your chest

High and wide foot positioning, start with weaker leg

High and wide foot positioning, start with weaker leg

Initiate the movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using
momentum
Keep your hips straight, do Nordic ham curls if no GHR
machine
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest
against an incline bench, curl with your elbows slightly in
front of you
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Knees to chest, controlled reps, straighten legs more to
increase difficulty

First set 1.5x shoulder width grip. Second set 1.0x

shoulder width grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep elbows at ~30° angle from torso. Pull the weight
towards your navel
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.

Start with your weaker leg. Squat deep

Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Notes

45° incline, focus on squeezing your chest

High and wide foot positioning, start with weaker leg

High and wide foot positioning, start with weaker leg

Initiate the movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using
momentum
Keep your hips straight, do Nordic ham curls if no GHR
machine
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest
against an incline bench, curl with your elbows slightly in
front of you
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Knees to chest, controlled reps, straighten legs more to
increase difficulty

First set 1.5x shoulder width grip. Second set 1.0x

shoulder width grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep elbows at ~30° angle from torso. Pull the weight
towards your navel
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.

Start with your weaker leg. Squat deep

Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
 Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Notes

45° incline, focus on squeezing your chest

High and wide foot positioning, start with weaker leg

High and wide foot positioning, start with weaker leg

Initiate the movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using
momentum
Keep your hips straight, do Nordic ham curls if no GHR
machine
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest
against an incline bench, curl with your elbows slightly in
front of you
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Knees to chest, controlled reps, straighten legs more to
increase difficulty

First set 1.5x shoulder width grip. Second set 1.0x

shoulder width grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep elbows at ~30° angle from torso. Pull the weight
towards your navel
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.

Start with your weaker leg. Squat deep

Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying
leg curl
Brace with your non-working hand against your knee,
stay light, emphasize form

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Focus on squeezing
your lateral delt to move the weight
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last set
only do a dropset: perform 10-12 reps, drop the weight
by ~50%, perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional 12-
15 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle

Do both arms at once, resist the negative

Focus on squeezing your biceps. Control the negative

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Take medium strides, minimize the amount you push off
your rear leg
 Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying
leg curl
Brace with your non-working hand against your knee,
stay light, emphasize form

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Focus on squeezing
your lateral delt to move the weight
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last set
only do a dropset: perform 10-12 reps, drop the weight
by ~50%, perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional 12-
15 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle

Do both arms at once, resist the negative

Focus on squeezing your biceps. Control the negative

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Take medium strides, minimize the amount you push off
your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying
leg curl
Brace with your non-working hand against your knee,
stay light, emphasize form

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Focus on squeezing
your lateral delt to move the weight
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last set
only do a dropset: perform 10-12 reps, drop the weight
by ~50%, perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional 12-
15 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle

Do both arms at once, resist the negative

Focus on squeezing your biceps. Control the negative

Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Take medium strides, minimize the amount you push off
your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying
leg curl
Brace with your non-working hand against your knee,
stay light, emphasize form

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Focus on squeezing
your lateral delt to move the weight
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last set
only do a dropset: perform 10-12 reps, drop the weight
by ~50%, perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional 12-
15 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle

Do both arms at once, resist the negative

 Focus on squeezing your biceps. Control the negative

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Take medium strides, minimize the amount you push off
your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!