Week 1

FULL BODY 1:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

IF YOU HAVE A 5TH DAY AVAILABLE

Week 2

LOWER #1
UPPER #1

LOWER #2
 UPPER #2

Week 3

FULL BODY 1:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

IF YOU HAVE A 5TH DAY AVAILABLE

Week 4

LOWER #1

UPPER #1
UPPER #1

LOWER #2

UPPER #2
 UPPER #2

Week 5

FULL BODY 1:

FULL BODY 2:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

IF YOU HAVE A 5TH DAY AVAILABLE

Week 6

LOWER #1

UPPER #1
UPPER #1

LOWER #2

UPPER #2
 UPPER #2

Week 7

FULL BODY 1:

FULL BODY 2:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
 IF YOU HAVE A 5TH DAY AVAILABLE

SE
Week 8 - semi deload

LOWER #1

UPPER #1
UPPER #1

LOWER #2

UPPER #2
 UPPER #2

Week 9

FULL BODY 1:

FULL BODY 2:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

IF YOU HAVE A 5TH DAY AVAILABLE

 Week 10

LOWER #1

UPPER #1
UPPER #1

LOWER #2

UPPER #2
 Week 11

FULL BODY 1:

FULL BODY 2:
FULL BODY 3:

FULL BODY 4:

IF YOU HAVE A 5TH DAY AVAILABLE

Week 12
LOWER #1

UPPER #1
LOWER #2

UPPER #2
 There is no forma

ARM
Workout

FULL BODY 5
(PUMP DAY):
 JEFF NIPPAR

IMPORTANT: In the light

or type "lbs" if usin

IMPORTANT: On the right, enter your CURRENT 1 rep

max loads in the spaces below the given exercise (use the
same units you specified above). See pg. 16 of the Get
Ready Manual if unsure of your 1RM.

Exercise Warm-up Sets

Back squat 4

Front squat [or box squat] 0

Barbell bench press 4

Barbell bench press 0

Weighted pull-up 1
Glute-ham raise [or Nordic ham curl] 1
Seated face pull 0
Deadlift 4

Barbell overhead press 3

Bulgarian split squat 1

Meadows row 1
Barbell or EZ bar curl 1

Pec flye 1

RE
Back squat 4

Pin squat 0

Barbell bench press 4

Barbell bench press 0
Barbell bench press 0
Chin-up 1

Single-leg hip thrust 0

Cable reverse flye 0

Standing calf raise 0

6" Block pull 4

Pause db incline press 3

 Leg curl (choice) 1

Chest-supported row 1

Rope overhead triceps extension 1

Egyptian lateral raise 1
RE
IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIOR

Exercise Warm-up Sets

Back squat 3

Barbell RDL 2

Unilateral leg press 1

Eccentric-accentuated leg extension 0

Leg curl (choice) 0

Standing calf raise 1

A1: Weighted crunch 0

A2: Long-lever plank (Optional) 0

Barbell bench press 3

Weighted pull-up 2
 Machine incline press 2

Seated cable row 2

Egyptian lateral raise 0

Constant-tension cable triceps kickback 0

Hammer "cheat" curl 1

RE
Reset deadlift 4

Hack squat 2

Single-leg hip thrust 2

A1: Glute-ham raise [or Nordic ham curl] 0

A2: Prisoner back extension 0

Unilateral standing calf raise 1

L-sit hold 0

Omni-grip lat pulldown 2

Barbell overhead press 3

 Chest-supported row 2

Close-grip bench press 2

Seated face pull 0

Dumbbell lateral raise 21s 0

Incline dumbbell curl 0

Neck flexion/extension (optional) 0

RE

Exercise Warm-up Sets

Back squat 4

Front squat [or box squat] 0

Barbell bench press 4

Barbell bench press 0

Weighted pull-up 1
Glute-ham raise [or Nordic ham curl] 1
Seated face pull 0
 Deadlift 4

Barbell overhead press 3

Bulgarian split squat 1

Meadows row 1
Barbell or EZ bar curl 1

Pec flye 1
RE
Back squat 4

Pin squat 0

Barbell bench press 4

Barbell bench press 0
Barbell bench press 0
Chin-up 1

Single-leg hip thrust 0

Cable reverse flye 0

Standing calf raise 0
4" Block pull 4

Pause db incline press 3

Leg curl (choice) 1

 Chest-supported row 1

Rope overhead triceps extension 1

Egyptian lateral raise 1
RE
IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIOR

Exercise Warm-up Sets

Back squat 3

Barbell RDL 2

Unilateral leg press 1

Eccentric-accentuated leg extension 0

Leg curl (choice) 0

Standing calf raise 1

A1: Weighted crunch 0

A2: Long-lever plank (Optional) 0

Barbell bench press 3

Weighted pull-up 2

Machine incline press 2

 Seated cable row 2

Egyptian lateral raise 0

Constant-tension cable triceps kickback 0

Hammer "cheat" curl 1

RE
Reset deadlift 4

Hack squat 2

Single-leg hip thrust 2

A1: Glute-ham raise [or Nordic ham curl] 0

A2: Prisoner back extension 0

Unilateral standing calf raise 1

L-sit hold 0

Omni-grip lat pulldown 2

Barbell overhead press 3

Chest-supported row 2
 Close-grip bench press 2

Seated face pull 0

Dumbbell lateral raise 21s 0

Incline dumbbell curl 0

Neck flexion/extension (optional) 0

RE

Exercise Warm-up Sets

Back squat 4

Front squat [or box squat] 0

Barbell bench press 4

Barbell bench press 0

Weighted pull-up 1
Glute-ham raise [or Nordic ham curl] 1
Seated face pull 0
Deadlift 4
Barbell overhead press 3

Bulgarian split squat 1

Meadows row 1
Barbell or EZ bar curl 1

Pec flye 1
RE
Back squat 4

Pin squat 0

Barbell bench press 4

Barbell bench press 0
Barbell bench press 0
Chin-up 1

Single-leg hip thrust 0

Cable reverse flye 0

Standing calf raise 0
2" Block pull 4

Pause db incline press 3

Leg curl (choice) 1

 Chest-supported row 1

Rope overhead triceps extension 1

Egyptian lateral raise 1
RE
IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIOR

Exercise Warm-up Sets

Back squat 3

Barbell RDL 2

Unilateral leg press 1

Eccentric-accentuated leg extension 0

Leg curl (choice) 0

Standing calf raise 1

A1: Weighted crunch 0

A2: Long-lever plank (Optional) 0

Barbell bench press 3

Weighted pull-up 2

Machine incline press 2

 Seated cable row 2

Egyptian lateral raise 0

Constant-tension cable triceps kickback 0

Hammer "cheat" curl 1

RE
Reset deadlift 4

Hack squat 2

Single-leg hip thrust 2

A1: Glute-ham raise [or Nordic ham curl] 0

A2: Prisoner back extension 0

Unilateral standing calf raise 1

L-sit hold 0

Omni-grip lat pulldown 2

Barbell overhead press 3

Chest-supported row 2
 Close-grip bench press 2

Seated face pull 0

Dumbbell lateral raise 21s 0

Incline dumbbell curl 0

Neck flexion/extension (optional) 0

RE

Exercise Warm-up Sets

Back squat 4

Barbell bench press 4

Wide-grip lat pulldown 1

Sliding leg curl 1

Wall slide 0

Opposite stance deadlift 4

Barbell overhead press 3

 Leg press 1

Seated cable row 1

Hammer curl 1
Barbell or dumbbell isometric hold (grip 1
work)
RE
Front squat 3
Pause barbell bench press 3
Weighted neutral-grip pull-up 3

Leg curl (choice) 1

Prone trap raise 1

Hanging leg raise 1

Standing calf raise 0

1" Block pull 4

Dip 3

One-arm row 1

Triceps pressdown 21s 1

 DB lateral raise 1
RE
IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIOR

SEMI-DELOAD WEEK: AVOID FAILURE AN

Exercise Warm-up Sets

Pin squat 3

Barbell RDL 2

A1: Sissy squat 1

A2: Nordic ham curl 0

Unilateral standing calf raise 0

Hip abduction 0

A1: Cable crunch (abs) 0

A2: Cable shrug-in (traps) 0

Larsen press 3

Machine chest-supported row 1

 Machine incline press 2

Single-arm pulldown 2
Triceps pressdown 1

Inverse Zottman curl 0

Lateral raise (choice) 0

RE

Deadlift 3

Hack squat 2

Cable pull-through 1

Leg extension 0

Unilateral leg curl (choice) 0

Standing calf raise 0

L-sit hold 0

Weighted eccentric-overload pull-up 2

Eccentric-accentuated pull-up 0
 Barbell overhead press 3

Pendlay row / bent over row 0

Deficit push-up 2
Barbell or EZ bar curl 2

Dumbbell lateral raise iso-hold 0

RE

Exercise Warm-up Sets

Back squat 4

Barbell bench press 4

Wide-grip lat pulldown 1

Sliding leg curl 1

Wall slide 0

Opposite stance deadlift 4

Barbell overhead press 3

Leg press 1
 Seated cable row 1

Hammer curl 1
Barbell or dumbbell isometric hold (grip 1
work)
RE
Front squat 3
Pause barbell bench press 3
Weighted neutral-grip pull-up 3

Leg curl (choice) 1

Prone trap raise 1

Hanging leg raise 1

Standing calf raise 0

Deadlift 4

Dip 3

One-arm row 1

Triceps pressdown 21s 1

DB lateral raise 1
RE
IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIOR
 Exercise Warm-up Sets
Pin squat 3

Barbell RDL 2

A1: Sissy squat 1

A2: Nordic ham curl 0

Unilateral standing calf raise 0

Hip abduction 0

A1: Cable crunch (abs) 0

A2: Cable shrug-in (traps) 0

Larsen press 3

Machine chest-supported row 1

Machine incline press 2

Single-arm pulldown 2
Triceps pressdown 1
 Inverse Zottman curl 0

Lateral raise (choice) 0

RE
Deadlift 3

Hack squat 2

Cable pull-through 1

Leg extension 0

Unilateral leg curl (choice) 0

Standing calf raise 0

L-sit hold 0

Weighted eccentric-overload pull-up 2

Eccentric-accentuated pull-up 0

Barbell overhead press 3

Pendlay row / bent over row 0

Deficit push-up 2
Barbell or EZ bar curl 2
 Dumbbell lateral raise iso-hold 0
RE

Exercise Warm-up Sets

Back squat 4

Barbell bench press 4

Wide-grip lat pulldown 1

Sliding leg curl 1

Wall slide 0

Opposite stance deadlift 4

Barbell overhead press 3

Leg press 1

Seated cable row 1

Hammer curl 1
Barbell or dumbbell isometric hold (grip 1
work)
RE
Front squat 3
 Pause barbell bench press 3
Weighted neutral-grip pull-up 3

Leg curl (choice) 1

Prone trap raise 1

Hanging leg raise 1

Standing calf raise 0

Deadlift 4

Dip 3

One-arm row 1

Triceps pressdown 21s 1

DB lateral raise 1
RE
IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIOR

Exercise Warm-up Sets

Pin squat 3

Barbell RDL 2
 A1: Sissy squat 1

A2: Nordic ham curl 0

Unilateral standing calf raise 0

Hip abduction 0

A1: Cable crunch (abs) 0

A2: Cable shrug-in (traps) 0

Barbell bench press (RPE 9.5 AMRAP) 3

Barbell bench press (Back off) 0

Machine chest-supported row 1

Machine incline press 2

Single-arm pulldown 2
Triceps pressdown 1

Inverse Zottman curl 0

Lateral raise (choice) 0

RE
 Deadlift 3

Hack squat 2

Cable pull-through 1

Leg extension 0

Unilateral leg curl (choice) 0

Standing calf raise 0

L-sit hold 0

Weighted eccentric-overload pull-up 2

Eccentric-accentuated pull-up 0

Barbell overhead press 3

Pendlay row / bent over row 0

Deficit push-up 2
Barbell or EZ bar curl 2

Dumbbell lateral raise iso-hold 0

RE
 There is no formal max test at the end of this program. P

ARM & HYPERTROPHY DAY: OPTIONALLY R

Exercise Warm-up Sets

A1: Hammer curl 1

A2: Single-arm overhead triceps extension 1

B1: Cable curl 0

B2: Cable triceps kickback 0

Enhanced-eccentric calf raise 1

C1: Plate shrug 0

C2: Neck flexion/extension (optional) 0

 JEFF NIPPARD'S POWERBUILDING PHASE 2.0 - 4X/WEEK SPR

TANT: In the light orange cell below, type "kg" if using kilograms
r type "lbs" if using pounds (quotation marks not included)

lbs

Squat Bench Deadlift OHP

100 100 100 100

Working Sets Reps Load (lbs) %1RM

1 2 85-90 82.5-87.5%

3 8 N/A

1 4 80-85 80-85%

2 6 75-80 75-80%
3 4-6 N/A
 3 6-8 N/A
4 15-20 N/A
3 4 80 80%

4 5 75 75%

2each 8-10 N/A

4 12-15 N/A
3 8-10 N/A

2 12-15 N/A

REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

1 6 75-80 75-80%

2 4 70 70%

1 1 90-95 87.5-92.5%
1 5 80 80%
1 10 65 65%
3 "AMRAP" N/A

2 10-12each N/A

4 12-15 N/A
3 8-10 N/A

2 6 90%

4 6-8 N/A
 3 12-15 N/A

4 10-12 N/A

4 12-15 N/A
4 8-10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
ULD LIKE TO PRIORITIZE ADDITIONAL ARM HYPERTROPHY, THERE IS AN OP

Working Sets Reps Load (lbs) %1RM

3 4 75-80 75-80%

3 10 N/A

2each 12-15 N/A

2 10-12 N/A

2 10/15 N/A

3 12-15 N/A
3 10-12each N/A

3 30sec N/A

2 8 75 72.5%
3 4-6 N/A
 3 10-12 N/A

3 10-12 N/A

3 8-10(+4+4) N/A

2 20-30 N/A

3 8-10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
3 3 80-85 80-85%

3 12 N/A

2each 10-12 N/A

3 6-8 N/A

3 15-20 N/A

3 8-10 N/A

3 10-20 sec N/A

3 10-12 N/A

2 4 80-85 77.5-82.5%
 2 10-12 N/A

3 10 N/A

2 15-20 N/A

2 7/7/7 N/A

2 20-30 N/A

3 10/10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

Working Sets Reps Load (lbs) %1RM

1 4 80-85 80-85%

3 8 N/A

1 2 90-90 87.5-90%

2 4 80-85 80-85%
3 4-6 N/A
3 6-8 N/A
4 15-20 N/A
 3 5 80 80%

4 6 75 75%

2each 8-10 N/A

4 12-15 N/A
3 8-10 N/A

2 12-15 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
1 8 75-80 72.5-77.5%

2 5 70 70%

1 1 90-95 90-95%
1 5 85 82.5%
1 12 65 65%
3 "AMRAP" N/A

2 10-12each N/A

4 12-15 N/A
3 8-10 N/A
2 5 90 90%

4 6-8 N/A

3 12-15 N/A
 4 10-12 N/A

4 12-15 N/A
4 8-10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
ULD LIKE TO PRIORITIZE ADDITIONAL ARM HYPERTROPHY, THERE IS AN OP

Working Sets Reps Load (lbs) %1RM

4 4 75-80 75-80%

3 10 N/A

2each 12-15 N/A

2 10-12 N/A

2 10/15 N/A

3 12-15 N/A
3 10-12each N/A

3 30sec N/A

3 8 75 72.5%
3 4-6 N/A

3 10-12 N/A
 3 10-12 N/A

3 8-10(+4+4) N/A

2 20-30 N/A

3 8-10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
3 4 80-85 80-85%

3 12 N/A

2each 10-12 N/A

3 6-8 N/A

3 15-20 N/A

3 8-10 N/A

3 15-25 sec N/A

3 10-12 N/A

3 4 80-85 77.5-82.5%

2 10-12 N/A
 3 11 N/A

2 15-20 N/A

2 7/7/7 N/A

2 20-30 N/A

3 10/10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

Working Sets Reps Load (lbs) %1RM

1 5 80-85 80-85%

3 8 N/A

1 5 80-85 80-85%

2 2 80-85 80-85%
3 4-6 N/A
3 6-8 N/A
4 15-20 N/A
2 5 85 82.5%
 4 7 75 75%

2each 8-10 N/A

4 12-15 N/A
3 8-10 N/A

2 12-15 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
1 10 75-80 72.5-77.5%

2 6 70 70%

1 1 95-100 92.5-97.5%
1 6 80 80%
1 12 70 70%
3 "AMRAP" N/A

2 10-12each N/A

4 12-15 N/A
3 8-10 N/A
2 4 90 90%

4 6-8 N/A

3 12-15 N/A
 4 10-12 N/A

4 12-15 N/A
4 8-10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
ULD LIKE TO PRIORITIZE ADDITIONAL ARM HYPERTROPHY, THERE IS AN OP

Working Sets Reps Load (lbs) %1RM

5 4 75-80 75-80%

3 10 N/A

2each 12-15 N/A

2 10-12 N/A

2 10/15 N/A

3 12-15 N/A
3 10-12each N/A

3 30sec N/A

4 8 75 72.5%
3 4-6 N/A

3 10-12 N/A
 3 10-12 N/A

3 8-10(+4+4) N/A

2 20-30 N/A

3 8-10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
3 5 80-85 80-85%

3 12 N/A

2each 10-12 N/A

3 6-8 N/A

3 15-20 N/A

3 8-10 N/A

3 20-30 sec N/A

3 10-12 N/A

4 4 80-85 77.5-82.5%

2 10-12 N/A
 3 12 N/A

2 15-20 N/A

2 7/7/7 N/A

2 20-30 N/A

3 10/10 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

Working Sets Reps Load (lbs) %1RM

4 3 85-90 82.5-87.5%

3 8 75 75%

4 6-8 N/A

2 10-12 N/A
3 15-20 N/A

3 5 75-80%

2 8 N/A
2 10-12 N/A

3 10-12 N/A

3 15-20 N/A

2 20-30sec N/A

REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

3 8 N/A
3 2 90 87.5%
4 4-6 N/A

3 12-15 N/A

3 12-15 N/A

3 10-12 N/A

3 8-10 N/A
2 4 90 90%

3 8-10 N/A

3 10-12each N/A

3 7/7/7 N/A
 3 15-20 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
ULD LIKE TO PRIORITIZE ADDITIONAL ARM HYPERTROPHY, THERE IS AN OP

AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY A

Working Sets Reps Load (lbs) %1RM

2 4 75 72.5%

2 8 N/A

2 10-12 N/A

2 6-8 N/A

3 10-12each N/A

3 12-15 N/A

3 12-15 N/A

3 12-15 N/A

3 10 N/A

3 10-12 N/A
2 10-12 N/A

3 8-10each N/A
3 12-15 N/A

3 12-15 N/A

3 15-20 N/A

REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

2 5 75 75%

2 12 N/A

2 12-15 N/A

2 15/10 N/A

3 10-12each N/A
3 10-12 N/A

2 20-30 sec N/A

1 5 N/A

2 6-8 N/A
 4 4 N/A

3 5/10 N/A

1 AMRAP N/A
3 10-12 N/A

2 45sec N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

Working Sets Reps Load (lbs) %1RM

4 2 85-90 85-90%

3 6 80 77.5%

4 6-8 N/A

2 10-12 N/A
3 15-20 N/A

2 2 75%

3 8 N/A

2 10-12 N/A
 3 10-12 N/A

3 15-20 N/A

2 20-30sec N/A

REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

2 8 N/A
3 2 90 90%
4 4-6 N/A

3 12-15 N/A

3 12-15 N/A

3 10-12 N/A

3 8-10 N/A
1 AMRAP 90 90%

3 8-10 N/A

3 10-12each N/A

3 7/7/7 N/A

3 15-20 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
ULD LIKE TO PRIORITIZE ADDITIONAL ARM HYPERTROPHY, THERE IS AN OP
Working Sets Reps Load (lbs) %1RM
2 5 75 72.5%

3 10 N/A

3 10-12 N/A

3 6-8 N/A

3 10-12each N/A

3 12-15 N/A

3 12-15 N/A

3 12-15 N/A

4 10 N/A

3 10-12 N/A

3 10-12 N/A

3 8-10each N/A
3 12-15 N/A
3 12-15 N/A

3 15-20 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
2 6 75-80 75-80%

3 12 N/A

3 12-15 N/A

2 15/10 N/A

3 10-12each N/A
3 10-12 N/A

3 20-30 sec N/A

1 5 N/A

2 6-8 N/A

4 5 N/A

3 5/10 N/A

2 AMRAP N/A
3 10-12 N/A
 2 45sec N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

Working Sets Reps Load (lbs) %1RM

3 1 90-95 90-95%

3 6 80 80%

4 6-8 N/A

2 10-12 N/A
3 15-20 N/A

3 3 80-85%

4 8 N/A

2 10-12 N/A

3 10-12 N/A

3 15-20 N/A

2 20-30sec N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
2 8 N/A
 3 1 95 92.5%
4 4-6 N/A

3 12-15 N/A

3 12-15 N/A

3 10-12 N/A

3 8-10 N/A
3 3 85 85%

3 8-10 N/A

3 10-12each N/A

3 7/7/7 N/A

3 15-20 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
ULD LIKE TO PRIORITIZE ADDITIONAL ARM HYPERTROPHY, THERE IS AN OP

Working Sets Reps Load (lbs) %1RM

2 6 75 72.5%

3 12 N/A
3 10-12 N/A

3 6-8 N/A

3 10-12each N/A

3 12-15 N/A

3 12-15 N/A

3 12-15 N/A

1 AMRAP 85 85%

2 10 N/A
3 10-12 N/A

3 10-12 N/A

3 8-10each N/A
3 12-15 N/A

3 12-15 N/A

3 15-20 N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
2 6 75-85 75-82.5%

3 12 N/A

3 12-15 N/A

2 15/10 N/A

3 10-12each N/A
3 10-12 N/A

3 20-30 sec N/A

1 5 N/A

2 6-8 N/A

4 6 N/A

3 5/10 N/A

2 AMRAP N/A
3 10-12 N/A

2 45sec N/A
REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)
 of this program. Powerbuilding Phase 3 will begin with an intro/deload we

AY: OPTIONALLY RUN THIS DAY ON THE ODD WEEKS (WEEK 1, 3, 5, 7, 9, & 1
Working Sets Reps Load (lbs) %1RM

4 8-10 N/A

4 10-12 N/A

3 20 N/A

3 20 N/A

3 8each N/A

3 15-20 N/A

3 15/15 N/A
- 4X/WEEK SPREADSHEET

RPE Rest

7 3-4 min

7 3-4 min

8.5 3-4min

7 1-2 min
8 1-2 min
 7 1-2 min
9 1-2 min
7 3-5 min

8 3-4 min

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

8 1-2 min

YOUR SCHEDULE)
7 3-4 min

8 3-4 min

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

8 1-2 min

8 1-2 min
9 1-2 min

9 4-6 min

8 3-4 min
 8 2-3 min

8 2-3 min

8 1-2 min
8 1-2 min
YOUR SCHEDULE)
Y, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY AT THE BOTTOM OF T

RPE Rest

7 3-5 min

6 2-4 min

8 1-2 min
10 2-3 min

10 2-3 min

8 2-3 min
8 0min

8 1-2 min

7 3-4 min
9 2-3 min
 9 3-4 min

9 2-3 min

10 1-2 min

10 1-2min

9 1-2 min
YOUR SCHEDULE)
8 3-5 min

8 3-4 min

9 2-3 min
9 0min

9 1-2 min

8 1-2 min

8 1-2 min

8 2-3 min

8 2-3 min
 9 2-3 min

8 2-3 min

9 1-2 min

9 1-2 min

9 1-2 min

8 1-2 min
YOUR SCHEDULE)

RPE Rest

7 3-4 min

7 3-4 min

8.5 3-4min

7 1-2 min
8 1-2 min
7 1-2 min
9 1-2 min
 7 3-5 min

8 3-4 min

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

8 1-2 min
YOUR SCHEDULE)
7 3-4 min

8 3-4 min

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

8 1-2 min

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

8 3-4 min

8 2-3 min
 8 2-3 min

8 1-2 min
8 1-2 min
YOUR SCHEDULE)
Y, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY AT THE BOTTOM OF T

RPE Rest

8 3-5 min

7 2-4 min

8 1-2 min
10 2-3 min

10 2-3 min

8 2-3 min
8 0min

8 1-2 min

7 3-4 min
9 2-3 min

9 3-4 min
 9 2-3 min

10 1-2 min

10 1-2min

9 1-2 min
YOUR SCHEDULE)
8 3-5 min

8 3-4 min

9 2-3 min
9 0min

9 1-2 min

8 1-2 min

8 1-2 min

8 2-3 min

8 2-3 min

9 2-3 min
 8 2-3 min

9 1-2 min

9 1-2 min

9 1-2 min

8 1-2 min
YOUR SCHEDULE)

RPE Rest

8 3-4 min

7 3-4 min

8.5 3-4min

7 2-3 min
8 1-2 min
7 1-2 min
9 1-2 min
7 3-5 min
 8 3-4 min

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

8 1-2 min
YOUR SCHEDULE)
7 3-4 min

8 3-4 min

8.5 3-4 min

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

8 1-2 min

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

8 3-4 min

8 2-3 min
 8 2-3 min

8 1-2 min
8 1-2 min
YOUR SCHEDULE)
Y, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY AT THE BOTTOM OF T

RPE Rest

8 3-5 min

8 2-4 min

8 1-2 min
10 2-3 min

10 2-3 min

8 2-3 min
8 0min

8 1-2 min

8 3-4 min
9 2-3 min

9 3-4 min
 9 2-3 min

10 1-2 min

10 1-2min

9 1-2 min
YOUR SCHEDULE)
8 3-5 min

8 3-4 min

9 2-3 min
9 0min

9 1-2 min

8 1-2 min

8 1-2 min

8 2-3 min

8 2-3 min

9 2-3 min
 8 2-3 min

9 1-2 min

9 1-2 min

9 1-2 min

8 1-2 min
YOUR SCHEDULE)

RPE Rest
8 3-4 min

8 1-2 min

8 1-2 min

7 1-2 min
7 1-2 min

8 3-5 min

8 2-4 min
 7 2-3 min

9 2-3 min

9 1-2 min

8 1-2 min

YOUR SCHEDULE)
7 3-4 min
8 3-4 min
8 2-3 min

9 2-3 min

8 1-2 min

9 1-2 min

9 1-2 min
9 4-6 min

7 3-4 min

8 2-3 min

8 1-2 min
 8 1-2 min
YOUR SCHEDULE)
Y, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY AT THE BOTTOM OF T

MOTE RECOVERY AND PREPARE FOR THE NEXT 4 WEEKS!

RPE Rest

8 3-4 min

6 3-4 min

8 0 min

8 2-3min

8 1-2min

9 1-2 min

8 0 min

8 1-2 min

7 3-4 min

8 2-3 min
 8 3-4 min

8 1-2min
8 1-2 min

8 1-2 min

9 1-2 min

YOUR SCHEDULE)

6 3-4 min

8 2-3 min

8 1-2 min

9 1-2 min

8 1-2 min
8 1-2 min

7 1-2 min

8 N/A

8 2-3 min
 8 3-4 min

8 1-2 min

8 2-3min
8 1-2 min

8 1-2 min
YOUR SCHEDULE)

RPE Rest
8 3-4 min

8 1-2 min

8 1-2 min

7 1-2 min
7 1-2 min

3 3-5 min

8 2-4 min

7 2-3 min
 9 2-3 min

9 1-2 min

8 1-2 min

YOUR SCHEDULE)
6 3-4 min
9 3-4 min
8 2-3 min

9 2-3 min

8 1-2 min

9 1-2 min

9 1-2 min
9 4-6 min

7 3-4 min

8 2-3 min

8 1-2 min

8 1-2 min
YOUR SCHEDULE)
Y, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY AT THE BOTTOM OF T
RPE Rest
8 3-4 min

9 3-4 min

9 0 min

9 2-3min

8 1-2min

10 1-2 min

8 0 min

8 1-2 min

7 3-4 min

9 2-3 min

9 3-4 min

9 1-2min
9 1-2 min
 9 1-2 min

10 1-2 min
YOUR SCHEDULE)
7 3-4 min

8 2-3 min

8 1-2 min

10 1-2 min

8 1-2 min
8 1-2 min

7 1-2 min

9 N/A

9 2-3 min

8 3-4 min

9 1-2 min

9 2-3min
9 1-2 min
 8 1-2 min
YOUR SCHEDULE)

RPE Rest
8.5 3-4 min

9 1-2 min

8 1-2 min

7 1-2 min
7 1-2 min

6 3-5 min

8 2-4 min

7 2-3 min

9 2-3 min

9 1-2 min

8 1-2 min
YOUR SCHEDULE)
6 3-4 min
 9 3-4 min
8 2-3 min

9 2-3 min

8 1-2 min

9 1-2 min

9 1-2 min
8 4-6 min

7 3-4 min

8 2-3 min

8 1-2 min

8 1-2 min
YOUR SCHEDULE)
Y, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY AT THE BOTTOM OF T

RPE Rest
8 3-4 min

9 3-4 min
 9 0 min

9 2-3min

8 1-2min

10 1-2 min

8 0 min

8 1-2 min

9-9.5 3-4 min

7 3-4 min
9 2-3 min

9 3-4 min

9 1-2min
9 1-2 min

9 1-2 min

10 1-2 min
YOUR SCHEDULE)
 7 3-4 min

8 2-3 min

8 1-2 min

10 1-2 min

8 1-2 min
8 1-2 min

7 1-2 min

9 N/A

9 2-3 min

8 3-4 min

9 1-2 min

9 2-3min
9 1-2 min

8 1-2 min
YOUR SCHEDULE)
n intro/deload week and will end with a final max test for the Big 3 lifts.

EK 1, 3, 5, 7, 9, & 11) IF YOU HAVE AN EXTRA DAY TO TRAIN.

RPE Rest

9 0min

9 1-2min

8 0min

8 1-2min

8 1-2min

8 0min

8 1-2min
HEET

Notes
Top set, get comfortable with heavier loads while keeping perfect
technique
If you low bar squat, do front squat. If you high bar squat, do barbel
box squat
Top set, get comfortable with heavier loads while keeping perfect
technique
Submaximal bench press, be hypercritical of form
1.5x shoulder width grip, pull your chest to the bar
 Keep your hips straight, do Nordic ham curls if no GHR machine
Don't go too heavy, focus on mind-muscle connection
Technique work, avoid turning these into touch-and-go reps
Squeeze your glutes to keep your torso upright, press up and slightl
back
Start with your weaker leg working. Squat deep
Brace with your other hand, stay light, emphasize form
Use minimal momentum, control the eccentric phase
Perform with cables, bands, or dumbbells. Use full ROM. Stretch you
pecs at the bottom

Sit back and down, keep your upper back tight to the bar
Set the pins to around parallel. Dead stop on the pins, don't bounce
and go
Working top set, build confidence with heavier loads
Focus on perfecting technique, slight pause on the chest
Try to stay fluid with these, think of them as "pause-and-go"
As many reps as possible, but stop at RPE8
Keep your chin tucked down and squeeze your glutes to move the
weight
Keep elbows locked in place, squeeze the cable handles hard!
1-2 second pause at the bottom of each rep, full squeeze at the top
Get very tight prior to pulling, use 85% if you're not experienced wit
block pulls. Use standard Deadlift 1RM for 1RM %s.
3-second pause. Sink the dumbbells as low as you comfortably can
 Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Focus on stretching the triceps at the bottom
Lean away from the cable. Focus on squeezing your delts.

ARM & HYPERTROPHY DAY AT THE BOTTOM OF THE PROGRAM.

Notes
Submaximal sets, approach these sets with confidence. Focus on
technique
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
High and wide foot positioning, start with your weaker leg
4-second lowering phase
Dropset: do 10 reps, lower the weight ~30-50%, do another 15 reps
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about rolling back and forth on the balls of your feet
Hold a plate or DB to your chest and crunch hard!
Contract your glutes and position your elbows under your eyes to ma
the plank more difficult
Submaximal sets, focus on form
1.5x shoulder width grip, pull your chest to the bar
Smith machine or hammer strength machine. Use incline DB press if n
machine access. ~45 degree incline.
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Do 8-10 reps to failure. Rest 3-4 seconds. Do another 4 reps. Rest 2-
seconds. Do another 4 reps.
Maintain a consistent pace of 1 second up and 1 second down
You can use slight momentum on the concentric, but control the
eccentric with your elbows stationary

Stand up between each rep to work on technqiue

Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top
Keep your hips straight, do Nordic ham curls if no GHR machine
Place your hands behind your head and squeeze your glutes to
straighen your hips
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
1 set wide grip (overhand), 1 set middle grip (overhand), 1 set close g
(underhand)
Squeeze your glutes to keep your torso upright, press up and slightl
back
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Tuck your elbows against your sides more than you would on standar
grip bench press
Mind muscle connection with rear delts on set 1 (sweep the weight
out). Mind muscle connection with mid-traps on set 2 (squeeze
shoulder blades hard).
First 7 reps: top half of ROM, middle 7 reps: full ROM, last 7 reps:
bottom half of ROM

Keep your elbows locked in place to maintain a stretch on the bicep

10 reps flexion (front of neck), 10 reps extension (back of neck)

Notes
Top set, get comfortable with heavier loads while keeping perfect
technique
If you low bar squat, do front squat. If you high bar squat, do barbel
box squat
Top set, get comfortable with heavier loads while keeping perfect
technique
Submaximal bench press, be critical of form
1.5x shoulder width grip, pull your chest to the bar
Keep your hips straight, do Nordic ham curls if no GHR machine
Don't go too heavy, focus on mind-muscle connection
 Technique work, avoid turning these into touch-and-go reps
Squeeze your glutes to keep your torso upright, press up and slightl
back
Start with your weaker leg working. Squat deep
Brace with your other hand, stay light, emphasize form
Use minimal momentum, control the eccentric phase
Perform with cables, bands, or dumbbells. Use full ROM. Stretch you
pecs at the bottom

Sit back and down, keep your upper back tight to the bar
Set the pins to around parallel. Dead stop on the pins, don't bounce
and go
Working top set, build confidence with heavier loads
Focus on perfecting technique, slight pause on the chest
Try to stay fluid with these, think of them as "pause-and-go"
As many reps as possible, but stop at RPE8
Keep your chin tucked down and squeeze your glutes to move the
weight
Keep elbows locked in place, squeeze the cable handles hard!
1-2 second pause at the bottom of each rep, full squeeze at the top
Get very tight prior to pulling, use 85% if you're not experienced wit
block pulls. Use standard Deadlift 1RM for 1RM %s.
3-second pause. Sink the dumbbells as low as you comfortably can
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
 Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Focus on stretching the triceps at the bottom
Lean away from the cable. Focus on squeezing your delts.

ARM & HYPERTROPHY DAY AT THE BOTTOM OF THE PROGRAM.

Notes
Submaximal sets, approach these sets with confidence. Focus on
technique
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
High and wide foot positioning, start with your weaker leg
4-second lowering phase
Dropset: do 10 reps, lower the weight ~30-50%, do another 15 reps
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about rolling back and forth on the balls of your feet
Hold a plate or DB to your chest and crunch hard!
Contract your glutes and position your elbows under your eyes to ma
the plank more difficult
Submaximal sets, focus on form
1.5x shoulder width grip, pull your chest to the bar
Smith machine or hammer strength machine. Use incline DB press if n
machine access. ~45 degree incline.
 Focus on squeezing your shoulder blades together, drive your elbow
down and back
Do 8-10 reps to failure. Rest 3-4 seconds. Do another 4 reps. Rest 2-
seconds. Do another 4 reps.
Maintain a consistent pace of 1 second up and 1 second down
You can use slight momentum on the concentric, but control the
eccentric with your elbows stationary

Stand up between each rep to work on technqiue

Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top
Keep your hips straight, do Nordic ham curls if no GHR machine
Place your hands behind your head and squeeze your glutes to
straighen your hips
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
1 set wide grip (overhand), 1 set middle grip (overhand), 1 set close g
(underhand)
Squeeze your glutes to keep your torso upright, press up and slightl
back
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Tuck your elbows against your sides more than you would on standar
grip bench press
Mind muscle connection with rear delts on set 1 (sweep the weight
out). Mind muscle connection with mid-traps on set 2 (squeeze
shoulder blades hard).
First 7 reps: top half of ROM, middle 7 reps: full ROM, last 7 reps:
bottom half of ROM

Keep your elbows locked in place to maintain a stretch on the bicep

10 reps flexion (front of neck), 10 reps extension (back of neck)

Notes
Top set, get comfortable with heavier loads while keeping perfect
technique
If you low bar squat, do front squat. If you high bar squat, do barbel
box squat
Top set, get comfortable with heavier loads while keeping perfect
technique
Submaximal bench press, be critical of form
1.5x shoulder width grip, pull your chest to the bar
Keep your hips straight, do Nordic ham curls if no GHR machine
Don't go too heavy, focus on mind-muscle connection
Technique work, avoid turning these into touch-and-go reps
 Squeeze your glutes to keep your torso upright, press up and slightl
back
Start with your weaker leg working. Squat deep
Brace with your other hand, stay light, emphasize form
Use minimal momentum, control the eccentric phase
Perform with cables, bands, or dumbbells. Use full ROM. Stretch you
pecs at the bottom

Sit back and down, keep your upper back tight to the bar
Set the pins to around parallel. Dead stop on the pins, don't bounce
and go
Working top set, build confidence with heavier loads
Focus on perfecting technique, slight pause on the chest
Try to stay fluid with these, think of them as "pause-and-go"
As many reps as possible, but stop at RPE8
Keep your chin tucked down and squeeze your glutes to move the
weight
Keep elbows locked in place, squeeze the cable handles hard!
1-2 second pause at the bottom of each rep, full squeeze at the top
Get very tight prior to pulling, use 85% if you're not experienced wit
block pulls. Use standard Deadlift 1RM for 1RM %s.
3-second pause. Sink the dumbbells as low as you comfortably can
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
 Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Focus on stretching the triceps at the bottom
Lean away from the cable. Focus on squeezing your delts.

ARM & HYPERTROPHY DAY AT THE BOTTOM OF THE PROGRAM.

Notes
Submaximal sets, approach these sets with confidence. Focus on
technique
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
High and wide foot positioning, start with your weaker leg
4-second lowering phase
Dropset: do 10 reps, lower the weight ~30-50%, do another 15 reps
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about rolling back and forth on the balls of your feet
Hold a plate or DB to your chest and crunch hard!
Contract your glutes and position your elbows under your eyes to ma
the plank more difficult
Submaximal sets, focus on form
1.5x shoulder width grip, pull your chest to the bar
Smith machine or hammer strength machine. Use incline DB press if n
machine access. ~45 degree incline.
 Focus on squeezing your shoulder blades together, drive your elbow
down and back
Do 8-10 reps to failure. Rest 3-4 seconds. Do another 4 reps. Rest 2-
seconds. Do another 4 reps.
Maintain a consistent pace of 1 second up and 1 second down
You can use slight momentum on the concentric, but control the
eccentric with your elbows stationary

Stand up between each rep to work on technqiue

Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top
Keep your hips straight, do Nordic ham curls if no GHR machine
Place your hands behind your head and squeeze your glutes to
straighen your hips
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
1 set wide grip (overhand), 1 set middle grip (overhand), 1 set close g
(underhand)
Squeeze your glutes to keep your torso upright, press up and slightl
back
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Tuck your elbows against your sides more than you would on standar
grip bench press
Mind muscle connection with rear delts on set 1 (sweep the weight
out). Mind muscle connection with mid-traps on set 2 (squeeze
shoulder blades hard).
First 7 reps: top half of ROM, middle 7 reps: full ROM, last 7 reps:
bottom half of ROM

Keep your elbows locked in place to maintain a stretch on the bicep

10 reps flexion (front of neck), 10 reps extension (back of neck)

Notes
Maintain tight pressure in your upper back against the bar
Set up a comfortable arch, quick pause on the chest and explode up o
each rep
1.5x shoulder width grip. Think about pulling your elbows "down" an
"in"
Keep your hips high, think about "pulling your heels into your hips"
Don't use weight. These will help with shoulder stability. Don't skip!
If you normally perform deadlifts sumo, perform conventional, and vi
versa. Use your opposite stance estimated max.
Squeeze your glutes to keep your torso upright, press up and slightl
back
 If you low bar squat, use a low foot placement. If you high bar squat
use a high foot placement
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Go heavy, use a tiny bit of momentum

Do an isometric hold with dumbbells or a barbell

Try adding weight to the load you used in Week 5

Get comfortable pausing with heavy weight, 2-3 second pause
Pull your chest to the bar, add weight if needed to hit RPE
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about tucking your shoulder blades "down" as you raise your
arms. Mind muscle connection with mid-lower traps
Knees to chest, controlled reps, straighten legs more to increase
difficulty
1-2 second pause at the bottom of each rep, full squeeze at the top
These will start to feel very heavy. Only do 1 set if you're feeling ver
fatigued from it
Add weight or assistance as needed. Do DB floor press if no access t
dip handles.
Can use DB or cable. Minimize torso momentum.
First 7 reps: full ROM, next 7 reps: bottom half of ROM, last 7 reps: to
half of ROM
 Focus on contracting your delts

ARM & HYPERTROPHY DAY AT THE BOTTOM OF THE PROGRAM.

EPARE FOR THE NEXT 4 WEEKS!

Notes

Set the pins to just above parallel

Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
Or leg press with low foot placement. Let your knees travel forward
Mind muscle connection with quads.
Keep your hips as straight as you can, can sub for lying leg curl
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Machine, band, or weighted, 1 second isometric hold at the top of ea
rep

Squeeze your six pack to crunch the weight, don't yank with your han

Set up two cable handles low and shrug up and in. Squeeze your uppe

Shoulder blades still retracted and depressed. Slight arch in upper bac
Zero leg drive.
Dropset on the last set
Smith machine or hammer strength machine. Use incline DB press if n
machine access. ~45 degree incline.
Start with your weaker side
Focus on contracting your triceps

Hammer curl on concentric, supinated curl (palms up) on the eccentr

Can use cable, dumbbell or bands. Use what you 'feel' the most. Stay
constant tension.

These are intentionally light. Lock in your technique and move the ba
with max speed
Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top, don't allow your lower back to
round

Dropset. Do 15 reps, drop the weight up to 50%, do another 10 reps

Can perform seated or lying. Focus on contracting your hamstrings

Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Jump up to assist with the positive or use a partner to help you on th
positive, then control the negative for 5 seconds.
3-second lowering phase. Use assistance/resistance as needed
 Squeeze your glutes to keep your torso upright, press up and slightl
back
First 5 reps: very strict Pendlay rows. Final 10 reps: "cheat" barbell be
over rows (use controlled momentum and pull to stomach)
4" deficit. Sink your chest deep. Track your reps for next week.
Focus on contracting your biceps, minimize torso momentum
Hold the dumbbell with your arms parallel to the floor for the time
specified

Notes
Maintain tight pressure in your upper back against the bar
Set up a comfortable arch, quick pause on the chest and explode up o
each rep
1.5x shoulder width grip. Think about pulling your elbows "down" an
"in"
Keep your hips high, think about "pulling your heels into your hips"
Don't use weight. These will help with shoulder stability. Don't skip!
If you normally perform deadlifts sumo, perform conventional, and vi
versa. Use your opposite stance estimated max. Heavy deadlifts in a
couple days, so go lighter on the weight
Squeeze your glutes to keep your torso upright, press up and slightl
back
If you low bar squat, use a low foot placement. If you high bar squat
use a high foot placement
 Focus on squeezing your shoulder blades together, drive your elbow
down and back
Go heavy, use a tiny bit of momentum

Do an isometric hold with dumbbells or a barbell

Stay light, keep your torso upright

Get comfortable pausing with heavy weight, 2-3 second pause
Pull your chest to the bar, add weight if needed to hit RPE
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about tucking your shoulder blades "down" as you raise your
arms. Mind muscle connection with mid-lower traps
Knees to chest, controlled reps, straighten legs more to increase
difficulty
1-2 second pause at the bottom of each rep, full squeeze at the top
Aim for a PR for 3-6 reps
Add weight or assistance as needed. Do DB floor press if no access t
dip handles.
Can use DB or cable. Minimize torso momentum.
First 7 reps: full ROM, next 7 reps: bottom half of ROM, last 7 reps: to
half of ROM
Focus on contracting your delts

ARM & HYPERTROPHY DAY AT THE BOTTOM OF THE PROGRAM.

 Notes
Set the pins to just above parallel
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
Or leg press with low foot placement. Let your knees travel forward
Mind muscle connection with quads.
Keep your hips as straight as you can, can sub for lying leg curl
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Machine, band, or weighted, 1 second isometric hold at the top of ea
rep

Squeeze your six pack to crunch the weight, don't yank with your han

Set up two cable handles low and shrug up and in. Squeeze your uppe

Shoulder blades still retracted and depressed. Slight arch in upper bac
Zero leg drive.
Dropset on the last set
Smith machine or hammer strength machine. Use incline DB press if n
machine access. ~45 degree incline.
Start with your weaker side
Focus on contracting your triceps
Hammer curl on concentric, supinated curl (palms up) on the eccentr

Can use cable, dumbbell or bands. Use what you 'feel' the most. Stay
constant tension.

Use this as a time to perfect your form

Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top, don't allow your lower back to
round

Dropset. Do 15 reps, drop the weight up to 50%, do another 10 reps

Can perform seated or lying. Focus on contracting your hamstrings

Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Jump up to assist with the positive or use a partner to help you on th
positive, then control the negative for 5 seconds.
3-second lowering phase. Use assistance/resistance as needed
Squeeze your glutes to keep your torso upright, press up and slightl
back
First 5 reps: very strict Pendlay rows. Final 10 reps: "cheat" barbell be
over rows (use controlled momentum and pull to stomach)
4" deficit. Sink your chest deep. Beat your reps from last week.
Focus on contracting your biceps, minimize torso momentum
 Hold the dumbbell with your arms parallel to the floor for the time
specified

Notes
Maintain tight pressure in your upper back against the bar
Set up a comfortable arch, quick pause on the chest and explode up o
each rep
1.5x shoulder width grip. Think about pulling your elbows "down" an
"in"
Keep your hips high, think about "pulling your heels into your hips"
Don't use weight. These will help with shoulder stability. Don't skip!
If you normally perform deadlifts sumo, perform conventional, and vi
versa. Use your opposite stance estimated max.
Squeeze your glutes to keep your torso upright, press up and slightl
back
If you low bar squat, use a low foot placement. If you high bar squat
use a high foot placement
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Go heavy, use a tiny bit of momentum

Do an isometric hold with dumbbells or a barbell

Stay light, keep your torso upright

 Get comfortable pausing with heavy weight, 1-2 second pause
Pull your chest to the bar, add weight if needed to hit RPE
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about tucking your shoulder blades "down" as you raise your
arms. Mind muscle connection with mid-lower traps
Knees to chest, controlled reps, straighten legs more to increase
difficulty
1-2 second pause at the bottom of each rep, full squeeze at the top
Pull the slack out of the bar before lifting, take your time with the se
up
Add weight or assistance as needed. Do DB floor press if no access t
dip handles.
Can use DB or cable. Minimize torso momentum.
First 7 reps: full ROM, next 7 reps: bottom half of ROM, last 7 reps: to
half of ROM
Focus on contracting your delts

ARM & HYPERTROPHY DAY AT THE BOTTOM OF THE PROGRAM.

Notes
Set the pins to just above parallel
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
 Or leg press with low foot placement. Let your knees travel forward
Mind muscle connection with quads.
Keep your hips as straight as you can, can sub for lying leg curl
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Machine, band, or weighted, 1 second isometric hold at the top of ea
rep

Squeeze your six pack to crunch the weight, don't yank with your han

Set up two cable handles low and shrug up and in. Squeeze your uppe

Do as many reps as possible to an RPE 9-9.5. Don't actually fail. Use

spotter
Go lighter, flare your elbows slightly more than normal
Dropset on the last set
Smith machine or hammer strength machine. Use incline DB press if n
machine access. ~45 degree incline.
Start with your weaker side
Focus on contracting your triceps

Hammer curl on concentric, supinated curl (palms up) on the eccentr

Can use cable, dumbbell or bands. Use what you 'feel' the most. Stay
constant tension.
 Pull the slack out of the bar before lifting, take your time with the se
up
Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top, don't allow your lower back to
round

Dropset. Do 15 reps, drop the weight up to 50%, do another 10 reps

Can perform seated or lying. Focus on contracting your hamstrings

Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Jump up to assist with the positive or use a partner to help you on th
positive, then control the negative for 5 seconds.
3-second lowering phase. Use assistance/resistance as needed
Squeeze your glutes to keep your torso upright, press up and slightl
back
First 5 reps: very strict Pendlay rows. Final 10 reps: "cheat" barbell be
over rows (use controlled momentum and pull to stomach)
4" deficit. Sink your chest deep. Beat your reps from last week.
Focus on contracting your biceps, minimize torso momentum
Hold the dumbbell with your arms parallel to the floor for the time
specified
will end with a final max test for the Big 3 lifts.

U HAVE AN EXTRA DAY TO TRAIN.

Notes
Do both arms at once. Use a small amount of momentum, control th
eccentric
Can use cable, band or dumbbell. Focus on stretching the triceps, kee
your elbow locked in place
Traditional cable curl using a bar attachment. Keep the cable in motio
no pausing at the bottom or top
Lean slightly forward, lock your elbow behind your torso (shoulder
hyperextension)
Do the concentric with both legs, then do the eccentric unilaterally w
a 3-second lowering phase
Brief pause at the top and bottom of ROM. Think about pulling your
shoulders up to your ears!
15 reps flexion (front of neck), 15 reps extension (back of neck)