are contracting and the bodily movements you’re doing.

A proper and complete

warm up helps strengthen this mindfulness.

Lastly, foam rolling has been shown to reduce DOMS (delayed onset muscle
soreness) [5]. Brief foam rolling with a specific focus on “tight areas” before a
session can improve range of motion [6] and prevent injury [7]. Light foam rolling for
2-3 minutes prior to lifting is recommended.

Before beginning with your working weight for the first exercise for each bodypart,
perform a basic loading pyramid where you pyramid up in weight with 1-3 light sets,
getting progressively heavier until you reach your working weight for that exercise.

EXERCISE SETS REPS/TIME NOTES

LOW INTENSITY CARDIO N/A 5-10MIN PICK ANY MACHINE WHICH ELEVATES YOUR HEART RATE TO
100-135BPM
N/A 2-3MIN FOAM ROLL LARGE MUSCLE GROUPS: QUADS, LATS, CALVES.
FOAM ROLLING/LACROSSE BALL OPTIONALLY USE A LACROSSE BALL FOR SMALLER MUSCLE
GROUPS: PECS, DELTS, HAMSTRINGS
FRONT/BACK LEG SWING 2 12 12 EACH LEG
SIDE/SIDE LEG SWING 2 12 12 EACH LEG
STANDING GLUTE SQUEEZE 2 15 SEC SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE
PRONE TRAP RAISE 2 15 MIND MUSCLE CONNECTION WITH MID BACK
CABLE EXTERNAL ROTATION 2 15 15 EACH SIDE
CABLE INTERNAL ROTATION 2 15 15 EACH SIDE
OVERHEAD SHRUG 2 15 LIGHT SQUEEZE ON TRAPS AT THE TOP OF EACH REP

JEFF NIPPARD FUNDAMENTALS HYPERTROPHY PROGRAM 26

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 1: DAYS 1-3

4 WEEK STRENGTH BASE

FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 8 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
DAY 1

SHOULDER WIDTH GRIP

ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T
ALLOW YOUR SPINE TO ROUND
ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT
YOUR SCAPULAE DURING THE ECCENTRIC
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH
YOUR ARMS
DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T
LET YOUR UPPER ARM MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
DAY 3

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 2: DAYS 1-3

FULL BODY
4 WEEK STRENGTH BASE

FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 8 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
DAY 1

SHOULDER WIDTH GRIP

ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T
ALLOW YOUR SPINE TO ROUND
ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT
YOUR SCAPULAE DURING THE ECCENTRIC
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH
YOUR ARMS
DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T
LET YOUR UPPER ARM MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
DAY 3

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 3: DAYS 1-3

FULL BODY
4 WEEK STRENGTH BASE

FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 8 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
DAY 1

SHOULDER WIDTH GRIP

ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T
ALLOW YOUR SPINE TO ROUND
ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT
YOUR SCAPULAE DURING THE ECCENTRIC
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH
YOUR ARMS
DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T
LET YOUR UPPER ARM MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
DAY 3

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 4: DAYS 1-3

FULL BODY
4 WEEK STRENGTH BASE

FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 8 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
DAY 1

SHOULDER WIDTH GRIP

ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T
ALLOW YOUR SPINE TO ROUND
ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT
YOUR SCAPULAE DURING THE ECCENTRIC
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH
YOUR ARMS
DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T
LET YOUR UPPER ARM MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
DAY 3

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 5: DAYS 1-3

FULL BODY
4 WEEK MODIFIED STRENGTH BASE

FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DUMBBELL SEATED SHOULDER 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,
PRESS KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DAY 1

DOMINANT ARM
BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR
SIDE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
DAY 2

DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
SINGLE-ARM CABLE CURL 3 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR
SIDES
DAY 3

LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

SINGLE-ARM ROPE TRICEP 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER
EXTENSION ARM
STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 6: DAYS 1-3

FULL BODY
4 WEEK MODIFIED STRENGTH BASE

FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DUMBBELL SEATED SHOULDER 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,
PRESS KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DAY 1

DOMINANT ARM
BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR
SIDE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
DAY 2

DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
SINGLE-ARM CABLE CURL 3 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR
SIDES
DAY 3

LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

SINGLE-ARM ROPE TRICEP 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER
EXTENSION ARM
STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 7: DAYS 1-3

FULL BODY
4 WEEK MODIFIED STRENGTH BASE

FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DUMBBELL SEATED SHOULDER 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,
PRESS KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DAY 1

DOMINANT ARM
BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR
SIDE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
DAY 2

DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
SINGLE-ARM CABLE CURL 3 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR
SIDES
DAY 3

LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

SINGLE-ARM ROPE TRICEP 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER
EXTENSION ARM
STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 8: DAYS 1-3

FULL BODY
4 WEEK MODIFIED STRENGTH BASE

FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DUMBBELL SEATED SHOULDER 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,
PRESS KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DAY 1

DOMINANT ARM
BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR
SIDE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
DAY 2

DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
SINGLE-ARM CABLE CURL 3 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR
SIDES
DAY 3

LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

SINGLE-ARM ROPE TRICEP 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER
EXTENSION ARM
STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 1: DAYS 1-4

4 WEEK STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
YOUR SPINE TO ROUND
BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP
MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
DAY 2

HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR
SCAPULAE DURING THE ECCENTRIC
CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER
FINGER
SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN
FORWARD
SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 3

SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
DAY 4

BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK
NEUTRAL, DOUBLE OVERHAND GRIP
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 2: DAYS 1-4

4 WEEK STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
YOUR SPINE TO ROUND
BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP
MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
DAY 2

HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR
SCAPULAE DURING THE ECCENTRIC
CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER
FINGER
SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN
FORWARD
SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 3

SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
DAY 4

BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK
NEUTRAL, DOUBLE OVERHAND GRIP
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 3: DAYS 1-4

4 WEEK STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
YOUR SPINE TO ROUND
BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP
MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
DAY 2

HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR
SCAPULAE DURING THE ECCENTRIC
CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER
FINGER
SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN
FORWARD
SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 3

SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
DAY 4

BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK
NEUTRAL, DOUBLE OVERHAND GRIP
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 4: DAYS 1-4

4 WEEK STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
YOUR SPINE TO ROUND
BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP
MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
DAY 2

HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR
SCAPULAE DURING THE ECCENTRIC
CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER
FINGER
SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN
FORWARD
SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 3

SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
DAY 4

BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK
NEUTRAL, DOUBLE OVERHAND GRIP
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 5: DAYS 1-4

4 WEEK MODIFIED STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND
DOWN, PUSH YOUR KNEES OUT LATERALLY
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN
DAY 1

AND RIB CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR
LOWER BACK TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
DAY 2

YOUR TORSO UPRIGHT

DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT

EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
A PAD
ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
DAY 3

YOUR SPINE TO ROUND

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S
CHAIR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE
THE WEIGHT MOVE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
DAY 4

CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC
CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND
YOUR TORSO
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 6: DAYS 1-4

4 WEEK MODIFIED STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND
DOWN, PUSH YOUR KNEES OUT LATERALLY
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN
DAY 1

AND RIB CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR
LOWER BACK TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
DAY 2

YOUR TORSO UPRIGHT

DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT

EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
A PAD
ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
DAY 3

YOUR SPINE TO ROUND

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S
CHAIR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE
THE WEIGHT MOVE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
DAY 4

CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC
CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND
YOUR TORSO
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 7: DAYS 1-4

4 WEEK MODIFIED STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND
DOWN, PUSH YOUR KNEES OUT LATERALLY
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN
DAY 1

AND RIB CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR
LOWER BACK TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
DAY 2

YOUR TORSO UPRIGHT

DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT

EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
A PAD
ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
DAY 3

YOUR SPINE TO ROUND

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S
CHAIR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE
THE WEIGHT MOVE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
DAY 4

CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC
CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND
YOUR TORSO
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 8: DAYS 1-4

4 WEEK MODIFIED STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND
DOWN, PUSH YOUR KNEES OUT LATERALLY
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN
DAY 1

AND RIB CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR
LOWER BACK TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
DAY 2

YOUR TORSO UPRIGHT

DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT

EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
A PAD
ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
DAY 3

YOUR SPINE TO ROUND

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S
CHAIR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE
THE WEIGHT MOVE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
DAY 4

CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC
CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND
YOUR TORSO
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / BODY PART SPLIT WEEK 3: DAYS 1-5

4 WEEK STRENGTH BASE
CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE
BARBELL BENCH PRESS 3 6 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT
YOUR HANDS)
DAY 1

ASSISTED DIP 3 10 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD, DON'T LET YOUR UPPER
ARM MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

ROMANIAN DEADLIFT 3 8 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR
SPINE TO ROUND

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LEG CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE

STANDING CALF RAISE 2 8 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON’T BOUNCE
CRUNCH 2 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR ARMS

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER WIDTH GRIP

CABLE SEATED ROW 3 10 8 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE ECCENTRIC

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR SCAPULAE
DURING THE ECCENTRIC
DAY 3

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL SUPINATED CURL 3 12 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN FORWARD

SINGLE-LEG LEG EXTENSION 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 4

SINGLE-LEG LYING LEG CURL 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE

MACHINE SEATED HIP ABDUCTION 3 15 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE
WEIGHT MOVE
STANDING CALF RAISE 2 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL LATERAL RAISE 3 12 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

CABLE REVERSE FLYE 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK
DAY 5

SINGLE-ARM ROPE TRICEP EXTENSION 2 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

SINGLE-ARM CABLE CURL 2 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND YOUR
TORSO

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / BODY PART SPLIT WEEK 5: DAYS 1-5

4 WEEK MODIFIED STRENGTH BASE
CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE
BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
MACHINE INCLINE CHEST PRESS 3 12 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

PEC DECK 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT
YOUR HANDS)
DAY 1

ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

CABLE TRICEP KICKBACK 3 15 8 1-2MIN KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR UPPER ARM MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND DOWN,
PUSH YOUR KNEES OUT LATERALLY

DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN AND RIB
DAY 2

CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR LOWER BACK
TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE

STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO
RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE

LAT PULLDOWN 3 6 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X SHOULDER WIDTH
GRIP
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDES

BARBELL BENT OVER ROW 3 12 8 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK NEUTRAL,
DOUBLE OVERHAND GRIP
DAY 3

REVERSE PEC DECK 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

EZ BAR CURL 3 15 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD

ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR
SPINE TO ROUND
DAY 4

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE

STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S CHAIR

MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE
WEIGHT MOVE

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL SEATED SHOULDER PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP YOUR
TORSO UPRIGHT
CABLE LATERAL RAISE 3 10 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

DUMBBELL BENT OVER LATERAL RAISE 3 12 8 1-2MIN LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE GROUND, RAISE YOUR
ARMS DIRECTLY OUT TO YOUR SIDES
DAY 5

DUMBBELL FLOOR PRESS 2 15 8 1-2MIN TUCK YOUR ELBOWS AGAINST YOUR SIDES

HAMMER CURL 2 8 8 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME: