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

spaces below the given exercise (use the same units you
specified above).

Workout

Lower #1

Upper #1
Week 1 Upper #1

Lower #2

Upper #2
 Workout

Lower #1

Upper #1
Week 2

Lower #2
Lower #2

Upper #2

Workout

Lower #1
 Lower #1

Upper #1
Week 3

Lower #2

Upper #2
 Upper #2

Workout

Lower #1

Upper #1
Week 4
Wee Lower #2

Upper #2

Workout

Lower #1
 Lower #1

Upper #1
Week 5

Lower #2

Upper #2
 Upper #2

Workout

Lower #1

Upper #1
Week 6
Wee Lower #2

Upper #2

Workout

Lower #1
 Lower #1

Upper #1
Week 7

Lower #2

Upper #2
 Upper #2

Workout

Lower #1

Upper #1
Week 8
Week 8
Lower #2

Upper #2

Workout

Lower #1
 Lower #1

Upper #1
Week 9

Lower #2
Upper #2
 JEFF NIPPARD'S

IMPORTANT: In the light blue cell below, type "kg" if using kilo
pounds (quotation marks not included
kg

ANT: On the right, enter your 1RM loads in the Squat

elow the given exercise (use the same units you
specified above). 60

Exercise Warmup Sets

Back Squat 3

Eccentric-Accentuated Stiff-Leg Deadlift 2

Dumbbell Walking Lunge 0
A1: Seated Leg Curl 0
A2: Cable Pull-Through 0
Eccentric-Accentuated/Constant-Tension 0
Standing Calf Raise
Cable Crunch 0
Barbell Bench Press 3
 Lat Pulldown 2
Barbell Overhead Press 2
Seated T-Bar Row 1
Pause Dumbbell Incline Press 1
Myo Reps Floor Skull Crusher 1
Upper Body Weak Point 1 0
Deadlift 3

Back Squat 3
Barbell Hip Thrust 2
Unilateral Eccentric-Overloaded Leg 0
Extension
Constant-Tension Lying Leg Curl 0
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Pendlay Row/Barbell Bent Over Row 1
A1: Cable Flye 21s 0
A2: Face Pull 0
Machine Lateral Raise 1
Supinated Dumbbell Curl 0
Upper Body Weak Point 1 0
 Exercise Warmup Sets

Back Squat 3

Eccentric-Accentuated Stiff-Leg Deadlift 2

Dumbbell Walking Lunge 0
A1: Seated Leg Curl 0
A2: Cable Pull-Through 0
Eccentric-Accentuated/Constant-Tension 0
Standing Calf Raise
Cable Crunch 0
Barbell Bench Press 3
Lat Pulldown 2
Barbell Overhead Press 2
Seated T-Bar Row 1
Pause Dumbbell Incline Press 1
Myo Reps Floor Skull Crusher 1
Upper Body Weak Point 1 0
Deadlift 3

Back Squat 3
 Barbell Hip Thrust 2
Unilateral Eccentric-Overloaded Leg 0
Extension
Constant-Tension Lying Leg Curl 0
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Pendlay Row/Barbell Bent Over Row 1
A1: Cable Flye 21s 0
A2: Face Pull 0
Machine Lateral Raise 1
Supinated Dumbbell Curl 0
Upper Body Weak Point 1 0

Exercise Warmup Sets

Back Squat 3

Eccentric-Accentuated Stiff-Leg Deadlift 2

Dumbbell Walking Lunge 0
A1: Seated Leg Curl 0
A2: Cable Pull-Through 0
Eccentric-Accentuated/Constant-Tension 0
Standing Calf Raise
Cable Crunch 0
Barbell Bench Press 3
Lat Pulldown 2
Barbell Overhead Press 2
Seated T-Bar Row 1
Pause Dumbbell Incline Press 1
Myo Reps Floor Skull Crusher 1
Upper Body Weak Point 1 0
Deadlift 3

Back Squat 3
Barbell Hip Thrust 2
Unilateral Eccentric-Overloaded Leg 0
Extension
Constant-Tension Lying Leg Curl 0
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Pendlay Row/Barbell Bent Over Row 1
A1: Cable Flye 21s 0
 A2: Face Pull 0
Machine Lateral Raise 1
Supinated Dumbbell Curl 0
Upper Body Weak Point 1 0

Exercise Warmup Sets

Back Squat 3
Deficit Deadlift 2
Leg Press 2
A1: Seated Leg Curl 0
A2: Cable Pull-Through 0
Constant-Tension Seated Calf Raise 0
Hanging Leg Raise 0
Barbell Bench Press 3
Lat Pulldown 2
Barbell Overhead Press 2
Eccentric-Accentuated Cable Row 0
Machine Chest Press 1
Cable Triceps Kickback 1
Upper Body Weak Point 1 0
Deadlift 3
 Back Squat 3
Bulgarian Split Squat 2
A1: Leg Extension 0
A2: Leg Curl 0
Machine Hip Abduction 0
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Dumbbell Row 1
Pec Deck 0
Dumbbell Reverse Flye 0
Dumbbell Front Raise/Lateral Raise 1
EZ Bar Curl 21s 0
Upper Body Weak Point 1 0

Exercise Warmup Sets

Back Squat 3
Deficit Deadlift 2
Leg Press 2
A1: Seated Leg Curl 0
 A2: Cable Pull-Through 0
Constant-Tension Seated Calf Raise 0
Hanging Leg Raise 0
Barbell Bench Press 3
Lat Pulldown 2
Barbell Overhead Press 2
Eccentric-Accentuated Cable Row 0
Machine Chest Press 1
Cable Triceps Kickback 1
Upper Body Weak Point 1 0
Deadlift 3

Back Squat 3
Bulgarian Split Squat 2
A1: Leg Extension 0
A2: Leg Curl 0
Machine Hip Abduction 0
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Dumbbell Row 1
Pec Deck 0
Dumbbell Reverse Flye 0
Dumbbell Front Raise/Lateral Raise 1
EZ Bar Curl 21s 0
Upper Body Weak Point 1 0

Exercise Warmup Sets

Back Squat 3
Deficit Deadlift 2
Leg Press 2
A1: Seated Leg Curl 0
A2: Cable Pull-Through 0
Constant-Tension Seated Calf Raise 0
Hanging Leg Raise 0
Barbell Bench Press 3
Lat Pulldown 2
Barbell Overhead Press 2
Eccentric-Accentuated Cable Row 0
Machine Chest Press 1
Cable Triceps Kickback 1
Upper Body Weak Point 1 0
Deadlift 3
 Back Squat 3
Bulgarian Split Squat 2
A1: Leg Extension 0
A2: Leg Curl 0
Machine Hip Abduction 0
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Dumbbell Row 1
Pec Deck 0
Dumbbell Reverse Flye 0
Dumbbell Front Raise/Lateral Raise 1
EZ Bar Curl 21s 0
Upper Body Weak Point 1 0

Exercise Warmup Sets

Back Squat 3
Barbell Hip Thrust 2
Knee-Banded Leg Press 2
Sliding Leg Curl 0
 Dumbbell Walking Lunge 0
Standing Calf Raise 1
Plank 0
Barbell Bench Press 3
Supinated Lat Pulldown 2
Barbell Overhead Press 2
Machine High Row 0
Push-Up 0
Eccentric-Overloaded Rope Overhead
Triceps Extension 1
Upper Body Weak Point 1 0
Deadlift 3

Back Squat 3
Dumbbell Step-Up 2
Reverse Hyper 0
Single-Leg Leg Extension 0
Cable Standing Hip Abduction 1
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Barbell Bent Over Row 1
Barbell Floor Press 1
Band Pull-Apart 0
 Arnold Press 1

Eccentric-Accentuated Hammer Curl 0

Upper Body Weak Point 1 0

Exercise Warmup Sets

Back Squat 3
Barbell Hip Thrust 2
Knee-Banded Leg Press 2
Sliding Leg Curl 0
Dumbbell Walking Lunge 0
Standing Calf Raise 1
Plank 0
Barbell Bench Press 3
Supinated Lat Pulldown 2
Barbell Overhead Press 2
Machine High Row 0
Push-Up 0
Eccentric-Overloaded Rope Overhead 1
Triceps Extension
Upper Body Weak Point 1 0
 Deadlift 3

Back Squat 3
Dumbbell Step-Up 2
Reverse Hyper 0
Single-Leg Leg Extension 0
Cable Standing Hip Abduction 1
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Barbell Bent Over Row 1
Barbell Floor Press 1
Band Pull-Apart 0

Arnold Press 1

Eccentric-Accentuated Hammer Curl 0

Upper Body Weak Point 1 0

Exercise Warmup Sets

Back Squat 3
Barbell Hip Thrust 2
 Knee-Banded Leg Press 2
Sliding Leg Curl 0
Dumbbell Walking Lunge 0
Standing Calf Raise 1
Plank 0
Barbell Bench Press 3
Supinated Lat Pulldown 2
Barbell Overhead Press 2
Machine High Row 0
Push-Up 0
Eccentric-Overloaded Rope Overhead 1
Triceps Extension
Upper Body Weak Point 1 0
Deadlift 3

Back Squat 3
Dumbbell Step-Up 2
Reverse Hyper 0
Single-Leg Leg Extension 0
Cable Standing Hip Abduction 1
Lower Body Weak Point 1 0
Wide-Grip Pull-Up 1
Barbell Incline Press 2
Barbell Bent Over Row 1
 Barbell Floor Press 1
Band Pull-Apart 0

Arnold Press 1

Eccentric-Accentuated Hammer Curl 0

Upper Body Weak Point 1 0
EFF NIPPARD'S UPPER LOWER - 4X/WEEK SPREADSHEET

"kg" if using kilograms or type "lbs" if using

arks not included)

Bench Deadlift

30 60

Working Sets Reps / Duration Load (kg) RPE / %

4 4 45 75%

3 10 7
3 15 8
3 15 9
3 15 9
4 6/6 8
4 30 8
4 6 20 70%
3 10 8
3 10 7
3 12 8
3 8 7
3 12 9
3 15-20 9
2 5 47.5 80%

3 8 42.5 70%
4 12 8
3 12 8
3 20 8
3 15-20 9
3 6 7
4 8 7-8
3 10/10 8
3 7/7/7 8
3 15 8
3 12/12 9
3 15 8
3 15-20 9
Working Sets Reps / Duration Load (kg) RPE / %

4 5 45 75%

3 10 8
3 15 8
3 15 9
3 15 9
4 6/6 8
4 30 8
4 7 20 70%
3 10 8
4 10 7
3 12 8
3 8 8
3 12 9
3 15-20 9
3 5 47.5 80%

3 8 42.5 70%
 4 12 8
3 12 8
3 20 8
3 15-20 9
4 6 8
4 8 7-8
3 10/10 9
3 7/7/7 8
3 15 8
3 12/12 9
3 15 9
3 15-20 9

Working Sets Reps / Duration Load (kg) RPE / %

4 6 45 75%

3 10 9
3 15 9
3 15 9
3 15 9
4 6/6 9
4 30 9
4 8 20 70%
3 10 9
4 10 8
3 12 8
3 8 9
3 12 9
3 15-20 9
4 5 47.5 80%

3 8 42.5 70%
4 12 9
3 12 8
3 20 10
3 15-20 9
5 6 9
4 8 7-8
3 10/10 9
3 7/7/7 9
 3 15 9
4 12/12 9
3 15 9
3 15-20 9

Working Sets Reps / Duration Load (kg) RPE / %

4 4 47.5 77.5%
2 6 42.5 70%
4 10 7
2 12 9
2 12 9
2 20 8
4 12 8
4 6 22.5 72.5%
3 8 8
3 8 7
3 15 8
3 15 7
3 15 9
3 15-20 9
2 5 50 82.5%
 3 8 42.5 72.5%
3 15 8
3 20 8
2 20 8
3 15 8
3 15-20 9
3 6 7
4 8 7-8
3 12 8
3 15 8
3 15 8
3 15/15 9
3 7/7/7 8
3 15-20 9

Working Sets Reps / Duration Load (kg) RPE / %

4 5 47.5 77.5%
2 6 42.5 70%
4 10 8
2 12 9
2 12 9
2 20 9
4 12 8
4 6 22.5 72.5%
3 8 8
4 8 7
3 15 9
3 15 8
3 15 9
3 15-20 9
3 5 50 82.5%

3 8 42.5 72.5%
3 15 8
3 20 8
2 20 8
3 15 8
3 15-20 9
4 6 8
4 8 7-8
3 12 8
3 15 8
3 15 8
 3 15/15 9
3 7/7/7 9
3 15-20 9

Working Sets Reps / Duration Load (kg) RPE / %

4 6 47.5 77.5%
2 6 42.5 70%
4 10 8
2 12 9
2 12 9
2 20 9
4 12 9
4 6 22.5 72.5%
3 8 8
4 8 8
3 15 9
3 15 8
3 15 9
3 15-20 9
4 5 50 82.5%
 3 8 42.5 72.5%
3 15 8
3 20 10
2 20 8
3 15 9
3 15-20 9
5 6 9
4 8 7-8
3 12 9
3 15 9
3 15 9
4 15/15 9
3 7/7/7 10
3 15-20 9

Working Sets Reps / Duration Load (kg) RPE / %

4 4 47.5 80%
3 10 8
3 20 8
2 15 8
3 15 8
3 10 8
4 :30 7
4 6 22.5 75%
3 12 8
3 6 7
2 12 8
3 AMRAP 8
4 10 9
3 15-20 9
2 5 50 85%

3 8 45 75%
3 12 9
3 15 9
2 12 8
3 10 8
3 15-20 9
3 6 7
4 8 7-8
3 10 8
3 10 7
2 30 8
 3 15 8

3 10 8
3 15-20 9

Working Sets Reps / Duration Load (kg) RPE / %

4 5 47.5 80%
3 10 8
3 20 8
2 15 8
3 15 8
3 10 8
4 :30 7
4 7 22.5 75%
3 12 8
4 6 7
2 12 8
3 AMRAP 8
4 10 9
3 15-20 9
 3 5 50 85%

3 8 45 75%
3 12 9
3 15 9
2 12 8
3 10 8
3 15-20 9
4 6 7
4 8 7-8
3 10 8
3 10 7
2 30 8

3 15 8

3 10 8
3 15-20 9

Working Sets Reps / Duration Load (kg) RPE / %

4 6 47.5 80%
3 10 8
3 20 8
2 15 8
3 15 8
3 10 8
4 :30 8
4 8 22.5 75%
3 12 8
4 6 8
2 12 8
3 AMRAP 8
4 10 9
3 15-20 9
4 5 50 85%

3 8 45 75%
3 12 9
3 15 9
2 12 8
3 10 8
3 15-20 9
5 6 7
4 8 7-8
3 10 8
3 10 7
2 30 8

4 15 8

3 10 8
3 15-20 9
EADSHEET

Rest

3-4 min

2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
3-5 min

3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
1-2 min
 Rest

3-4 min

2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
3-5 min

3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

3-4 min

2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
3-5 min

3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

3-4 min
2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
3-5 min
3-4 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

3-4 min
2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
3-5 min

3-4 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

3-4 min
2-3 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
3-5 min
3-4 min
2-3 min
0 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

3-4 min
2-3 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min

3-4 min
0 min
1-2 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min

1-2 min
1-2 min

Rest

3-4 min
2-3 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min

3-4 min
0 min
1-2 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min

1-2 min

1-2 min
1-2 min

Rest

3-4 min
2-3 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min

3-4 min
0 min
1-2 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min

1-2 min

1-2 min
1-2 min
 Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

Sit back and down, 15° toe flare, drive your knees out laterally

4-second lowering phase. Keep your hips high

15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your glutes
First 6 reps 3-second lowering phase, last 6 reps don't stop
between reps
Round your back as you crunch
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
 Pull your elbows down and in
Squeeze your glutes to keep your torso upright
Squeeze shoulder blades together at the top, control the weight
3-second pause
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground

Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
12 reps each leg, bilateral concentric, unilateral eccentric
Flex your hamstrings
Focus on mind-muscle connection
Pull your chest to the bar
Keep your elbows out
10 reps pendlay row, 10 reps bent over row
7 reps top half of ROM, 7 reps bottom half ROM, 7 reps full ROM
Focus on squeezing your shoulder blades together
Dropset
Supinate against the dumbbell
Focus on mind-muscle connection
 Notes

Sit back and down, 15° toe flare, drive your knees out laterally

4-second lowering phase. Keep your hips high

15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your glutes
First 6 reps 3-second lowering phase, last 6 reps don't stop
between reps
Round your back as you crunch
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
Pull your elbows down and in
Squeeze your glutes to keep your torso upright
Squeeze shoulder blades together at the top, control the weight
3-second pause
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground

Sit back and down, 15° toe flare, drive your knees out laterally
 Squeeze your glutes at the top
12 reps each leg, bilateral concentric, unilateral eccentric
Flex your hamstrings
Focus on mind-muscle connection
Pull your chest to the bar
Keep your elbows out
10 reps pendlay row, 10 reps bent over row
7 reps top half of ROM, 7 reps bottom half ROM, 7 reps full ROM
Focus on squeezing your shoulder blades together
Dropset
Supinate against the dumbbell
Focus on mind-muscle connection

Notes

Sit back and down, 15° toe flare, drive your knees out laterally

4-second lowering phase. Keep your hips high

15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your glutes
 First 6 reps 3-second lowering phase, last 6 reps don't stop
between reps
Round your back as you crunch
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
Pull your elbows down and in
Squeeze your glutes to keep your torso upright
Squeeze shoulder blades together at the top, control the weight
3-second pause
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground

Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
12 reps each leg, bilateral concentric, unilateral eccentric
Flex your hamstrings
Focus on mind-muscle connection
Pull your chest to the bar
Keep your elbows out
10 reps pendlay row, 10 reps bent over row
7 reps top half of ROM, 7 reps bottom half ROM, 7 reps full ROM
 Focus on squeezing your shoulder blades together
Dropset
Supinate against the dumbbell
Focus on mind-muscle connection

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Focus on squeezing your hamstrings
Focus on squeezing your glutes
Press onto your toes
Flex your spine
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
Pull your elbows down and in
Squeeze your glutes to keep your torso upright
2-second lowering phase
Focus on squeezing your chest
Focus on squeezing your triceps
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
 Sit back and down, 15° toe flare, drive your knees out laterally
Elevate your back foot 12"
Flex your quads
Flex your hamstrings
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Brace onto a bench for support, pull your elbow against your side
Squeeze your pecs
Focus on squeezing your shoulder blades together
15 reps front raise, 15 reps lateral raise
7 reps bottom half of ROM, 7 reps top half of ROM, 7 reps full
ROM
Focus on mind-muscle connection

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Focus on squeezing your hamstrings
 Focus on squeezing your glutes
Press onto your toes
Flex your spine
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
Pull your elbows down and in
Squeeze your glutes to keep your torso upright
2-second lowering phase
Focus on squeezing your chest
Focus on squeezing your triceps
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground

Sit back and down, 15° toe flare, drive your knees out laterally
Elevate your back foot 12"
Flex your quads
Flex your hamstrings
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Brace onto a bench for support, pull your elbow against your side
Squeeze your pecs
Focus on squeezing your shoulder blades together
 15 reps front raise, 15 reps lateral raise
7 reps bottom half of ROM, 7 reps top half of ROM, 7 reps full
ROM
Focus on mind-muscle connection

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Focus on squeezing your hamstrings
Focus on squeezing your glutes
Press onto your toes
Flex your spine
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
Pull your elbows down and in
Squeeze your glutes to keep your torso upright
2-second lowering phase
Focus on squeezing your chest
Focus on squeezing your triceps
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
 Sit back and down, 15° toe flare, drive your knees out laterally
Elevate your back foot 12"
Flex your quads
Flex your hamstrings
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Brace onto a bench for support, pull your elbow against your side
Squeeze your pecs
Focus on squeezing your shoulder blades together
15 reps front raise, 15 reps lateral raise
7 reps bottom half of ROM, 7 reps top half of ROM, 7 reps full
ROM
Focus on mind-muscle connection

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
Keep your knees out
Flex your hamstrings
 15 steps per leg
Press onto your toes
Flex your abs
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
Underhand grip, pull your elbows against your sides
Squeeze your glutes to keep your torso upright
Stretch your lats at the top
Squeeze your pecs
Use your non-working arm to assist with the concentric
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground

Sit back and down, 15° toe flare, drive your knees out laterally
Set the box to ~parallel
Focus on squeezing your glutes
12 reps each leg
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Pull to your upper abs
Focus on squeezing your chest
Squeeze your shoulder blades together
Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press

3-second lowering phase

Focus on mind-muscle connection

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
Keep your knees out
Flex your hamstrings
15 steps per leg
Press onto your toes
Flex your abs
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
Underhand grip, pull your elbows against your sides
Squeeze your glutes to keep your torso upright
Stretch your lats at the top
Squeeze your pecs
Use your non-working arm to assist with the concentric
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground

Sit back and down, 15° toe flare, drive your knees out laterally
Set the box to ~parallel
Focus on squeezing your glutes
12 reps each leg
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Pull to your upper abs
Focus on squeezing your chest
Squeeze your shoulder blades together

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press

3-second lowering phase

Focus on mind-muscle connection

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
 Keep your knees out
Flex your hamstrings
15 steps per leg
Press onto your toes
Flex your spine
Elbows at a 45° angle. Squeeze your shoulder blades and stay firm
on the bench
Underhand grip, pull your elbows against your sides
Squeeze your glutes to keep your torso upright
Stretch your lats at the top
Squeeze your pecs
Use your non-working arm to assist with the concentric
Focus on mind-muscle connection
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground

Sit back and down, 15° toe flare, drive your knees out laterally
Set the box to ~parallel
Focus on squeezing your glutes
12 reps each leg
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Pull to your upper abs
 Focus on squeezing your chest
Squeeze your shoulder blades together

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press

3-second lowering phase

Focus on mind-muscle connection
Warmup

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