Jef Nippard's Essen

Warm-up Ses (see

Week 1 Exercise Working Ses Reps
page 15 or deails)

Flat DB Press (Heavy) 2-3 1 4-6

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

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Pres 1 2 10-12

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

A1: EZ Bar Skull

Skull Crusher 1 2 12-15

A2: EZ Bar Curl

Curl 1 2 12-15

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

Hack Squat (Back off) 0 1 8-10

10-12
Lower Seated Hamstring Curl 1 1
(dropset)

A1: Standing Calf Raise

Raise 1 2 10-12

A2: Hanging Leg Raise 1 2 10-12

Pendlay Row 2 2 8-10

Machine Shoulder Press 2 2 10-12

Weighted Pullup 1 2 8-10

10-12
Cable Chest Press 2 2
(dropset)
Upper

Curl
A1: Bayesian Cable Curl 1 2 12-15

A2: Triceps Pressdown

Pressdown 1 2 12-15

DB Lateral Raise 1 1 12-15

(dropset)
 Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Lower 10-12
Leg Extension 1 1
(dropset)

Raise
A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Warm-up Ses (see

Week 2 Exercise Working Ses Reps
page 15 or deails)

Flat DB Press (Heavy) 2-3 1 4-6

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

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Pres 1 2 10-12

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

A1: EZ Bar Skull

Skull Crusher 1 2 12-15

A2: EZ Bar Curl

Curl 1 2 12-15

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

Hack Squat (Back off) 0 1 8-10

10-12
Lower Seated Hamstring Curl 1 1
(dropset)

Raise
A1: Standing Calf Raise 1 2 10-12

A2: Hanging Leg Raise 1 2 10-12

Pendlay Row 2 2 8-10

Machine Shoulder Press 2 2 10-12

Weighted Pullup 1 2 8-10

10-12
Cable Chest Press 2 2
Upper (dropset)
 Curl
A1: Bayesian Cable Curl 1 2 12-15

A2: Triceps Pressdown

Pressdown 1 2 12-15

12-15
DB Lateral Raise 1 1
(dropset)

Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Lower 10-12
Leg Extension 1 1
(dropset)

Raise
A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Warm-up Ses (see

Week 3 Exercise Working Ses Reps
page 15 or deails)

Flat DB Press (Heavy) 2-3 1 4-6

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

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Pres 1 2 10-12

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

Skull Crusher
A1: EZ Bar Skull 1 2 12-15

A2: EZ Bar Curl

Curl 1 2 12-15

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

Hack Squat (Back off) 0 1 8-10

10-12
Lower Seated Hamstring Curl 1 1
(dropset)

A1: Standing Calf Raise

Raise 1 2 10-12

A2: Hanging Leg Raise 1 2 10-12

Pendlay Row 2 2 8-10

 Machine Shoulder Press 2 2 10-12

Weighted Pullup 1 2 8-10

10-12
Cable Chest Press 2 2
(dropset)
Upper

A1: Bayesian Cable Curl

Curl 1 2 12-15

A2: Triceps Pressdown

Pressdown 1 2 12-15

12-15
DB Lateral Raise 1 1
(dropset)

Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Lower 10-12
Leg Extension 1 1
(dropset)

Raise
A1: Seated Calf Raise 1 2 12-15
A2: Cable Crunch 1 2 12-15

Warm-up Ses (see

Week 4 Exercise Working Ses Reps
page 15 or deails)

Flat DB Press (Heavy) 2-3 1 4-6

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

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Pres 1 2 10-12

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

Skull Crusher
A1: EZ Bar Skull 1 2 12-15

A2: EZ Bar Curl

Curl 1 2 12-15

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

Hack Squat (Back off) 0 1 8-10

Lower Seated Hamstring Curl 1 1 10-12

(dropset)
 A1: Standing Calf Raise
Raise 1 2 10-12

A2: Hanging Leg Raise 1 2 10-12

Pendlay Row 2 2 8-10

Machine Shoulder Press 2 2 10-12

Weighted Pullup 1 2 8-10

10-12
Cable Chest Press 2 2
(dropset)
Upper

A1: Bayesian Cable Curl

Curl 1 2 12-15

A2: Triceps Pressdown

Pressdown 1 2 12-15

12-15
DB Lateral Raise 1 1
(dropset)

Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Lower 10-12
Leg Extension 1 1
(dropset)

Raise
A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Warm-up Ses (see

Week 5 Exercise Working Ses Reps
page 15 or deails)

2-Grip Pullup 1-1 2 8-10

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

Weighted Dip (Back off) 0 1 10-12

Incli
Incline
ne Ches
Chest-S
t-Supp
upport
orted
ed D 1 2 8-10
Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl

Curl 1 2 15-20

A2: DB French Press

Press 1 2 15-20
 Single-Leg Leg Press (Hea 2-3 1 6-8 per leg

Singl
Single-L
e-Leg
eg Leg Press
Press (Bac
(Bac 0 1 10-12 per leg

Glute-Ham Raise 1 1 10-12

Lower

A1: Roman Chair Crunch

Crunch 1 2 12-15

A2: Seated Calf Raise

Raise 1 2 12-15

Seated DB Shoulder Pres 2 2 10-12

T-Bar Row 2 2 10-12

Machine Chest Press 2 2 8-10

Lat Pulldown 2 2 8-10 (dropset)

Upper
A1: DB Triceps
Triceps Kickback 1 2 12-15

A2: Spider Curl 1 2 12-15

12-15
Cable Lateral Raise 1 2
(dropset)

DB Bulgarian Split Squat 2 3 10-12

DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

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

A2: Machine Crunch 1 2 10-12

Warm-up Ses (see

Week 6 Exercise Working Ses Reps
page 15 or deails)

2-Grip Pullup 1-1 2 8-10

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

Weighted Dip (Back off) 0 1 10-12

Incli
Incline
ne Ches
Chest-S
t-Supp
upport
orted
ed D 1 2 8-10
Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl

Curl 1 2 15-20
 Press
A2: DB French Press 1 2 15-20

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

Singl
Single-L
e-Leg
eg Leg Press
Press (Bac
(Bac 0 1 10-12 per leg

Glute-Ham Raise 1 1 10-12

Lower

A1: Roman Chair Crunch

Crunch 1 2 12-15

A2: Seated Calf Raise

Raise 1 2 12-15

Seated DB Shoulder Pres 2 2 10-12

T-Bar Row 2 2 10-12

Machine Chest Press 2 2 8-10

Lat Pulldown 2 2 8-10 (dropset)

Upper

A1: DB Triceps
Triceps Kickback 1 2 12-15
A2: Spider Curl 1 2 12-15

12-15
Cable Lateral Raise 1 2
(dropset)

DB Bulgarian Split Squat 2 3 10-12

DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

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

A2: Machine Crunch 1 2 10-12

Warm-up Ses (see

Week 7 Exercise Working Ses Reps
page 15 or deails)

2-Grip Pullup 1-1 2 8-10

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

Weighted Dip (Back off) 0 1 10-12

Incli
Incline
ne Ches
Chest-S
t-Supp
upport
orted
ed D 1 2 8-10
Upper

Standing DB Arnold Press 1 2 8-10

 Curl
A1: DB Incline Curl 1 2 15-20

A2: DB French Press

Press 1 2 15-20

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

Singl
Single-L
e-Leg
eg Leg Press
Press (Bac
(Bac 0 1 10-12 per leg

Glute-Ham Raise 1 1 10-12

Lower
A1: Roman Chair Crunch
Crunch 1 2 12-15

A2: Seated Calf Raise

Raise 1 2 12-15

Seated DB Shoulder Pres 2 2 10-12

T-Bar Row 2 2 10-12

Machine Chest Press 2 2 8-10

Lat Pulldown 2 2 8-10 (dropset)

Upper
A1: DB Triceps
Triceps Kickback 1 2 12-15

A2: Spider Curl 1 2 12-15

12-15
Cable Lateral Raise 1 2
(dropset)

DB Bulgarian Split Squat 2 3 10-12

DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

Lower

A1: Leg Press Toe Press

Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Warm-up Ses (see

Week 8 Exercise Working Ses Reps
page 15 or deails)

2-Grip Pullup 1-1 2 8-10

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

Weighted Dip (Back off) 0 1 10-12

Incli
Incline
ne Ches
Chest-S
t-Supp
upport
orted
ed D 1 2 8-10
Upper
 Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl

Curl 1 2 15-20

A2: DB French Press

Press 1 2 15-20

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

Singl
Single-L
e-Leg
eg Leg Press
Press (Bac
(Bac 0 1 10-12 per leg

Glute-Ham Raise 1 1 10-12

Lower

A1: Roman Chair Crunch

Crunch 1 2 12-15

A2: Seated Calf Raise

Raise 1 2 12-15

Seated DB Shoulder Pres 2 2 10-12

T-Bar Row 2 2 10-12

Machine Chest Press 2 2 8-10

Lat Pulldown 2 2 8-10 (dropset)

Upper
A1: DB Triceps
Triceps Kickback 1 2 12-15

A2: Spider Curl 1 2 12-15

12-15
Cable Lateral Raise 1 2
(dropset)

DB Bulgarian Split Squat 2 3 10-12

DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

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

A2: Machine Crunch 1 2 10-12

Warm-up Ses (see

Week 9 Exercise Working Ses Reps
page 15 or deails)

Machine Chest Press (Hea 2-3 1 4-6

Machin
Machine
e Chest
Chest Press
Press (Bac
(Bac 0 1 8-10
 10-12
Machine Pulldown 2 2
(dropset)

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

Helms DB Row 1 2 10-12

A1: Overhead Cable Trice

Trice 1 2 12-15
A2: Cable EZ Curl
Curl 1 2 12-15
Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Lower Nordic Ham Curl 1 1 8-10

A1: Seated Calf Raise

Raise 1 2 10-12

A2: Two-Arms
Two-Arms Two-Legs 1 2 10-12

Meadows Row 2 2 10-12

Standing DB Arnold Press 2 2 10-12

Neutral-Grip Lat Pulldown 2 2 8-10 (dropset)

Upper Cable Chest Press 2 2 10-12

A1: Inverse Zottman Curl

Curl 1 2 10-12

A2: Cable Triceps

Triceps Kickbac 1 2 12-15

10-12
Machine Lateral Raise 1 2 (dropset)

Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Lower Leg Extension 1 1
(dropset)

Raise
A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunc

Crunc 1 2 12-15
 Warm-up Ses (see
Week 10 Exercise Working Ses Reps
page 15 or deails)

Machine Chest Press (Hea 2-3 1 4-6

Machin
Machine
e Chest
Chest Press
Press (Bac
(Bac 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

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

Helms DB Row 1 2 10-12

A1: Overhead Cable Trice

Trice 1 2 12-15
A2: Cable EZ Curl
Curl 1 2 12-15
Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Lower Nordic Ham Curl 1 1 8-10

A1: Seated Calf Raise

Raise 1 2 10-12

A2: Two-Arms
Two-Arms Two-Legs 1 2 10-12

Meadows Row 2 2 10-12

Standing DB Arnold Press 2 2 10-12

Neutral-Grip Lat Pulldown 2 2 8-10 (dropset)

Upper Cable Chest Press 2 2 10-12

A1: Inverse Zottman Curl
Curl 1 2 10-12

A2: Cable Triceps

Triceps Kickbac 1 2 12-15

10-12
Machine Lateral Raise 1 2
(dropset)

Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Lower Leg Extension 1 1 (dropset)
 A1: Standing Calf Raise
Raise 1 2 15-20

A2: Plate-Weighted Crunc

Crunc 1 2 12-15

Warm-up Ses (see

Week 11 Exercise Working Ses Reps
page 15 or deails)

Machine Chest Press (Hea 2-3 1 4-6

Machin
Machine
e Chest
Chest Press
Press (Bac
(Bac 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

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

Helms DB Row 1 2 10-12

A1: Overhead Cable Trice

Trice 1 2 12-15

A2: Cable EZ Curl

Curl 1 2 12-15
Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Lower Nordic Ham Curl 1 1 8-10

A1: Seated Calf Raise

Raise 1 2 10-12

A2: Two-Arms
Two-Arms Two-Legs 1 2 10-12

Meadows Row 2 2 10-12

Standing DB Arnold Press 2 2 10-12

Neutral-Grip Lat Pulldown 2 2 8-10 (dropset)

Upper Cable Chest Press 2 2 10-12

A1: Inverse Zottman Curl

Curl 1 2 10-12

A2: Cable Triceps

Triceps Kickbac 1 2 12-15

10-12
Machine Lateral Raise 1 2
(dropset)

Romanian Deadlift 2 2 10-12

 DB Walking Lunge 2 3 8-10

12-15
Lower Leg Extension 1 1
(dropset)

Raise
A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunc

Crunc 1 2 12-15

Warm-up Ses (see

Week 12 Exercise Working Ses Reps
page 15 or deails)

Machine Chest Press (Hea 2-3 1 4-6

Machin
Machine
e Chest
Chest Press
Press (Bac
(Bac 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

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

Helms DB Row 1 2 10-12

A1: Overhead Cable Trice

Trice 1 2 12-15
A2: Cable EZ Curl
Curl 1 2 12-15
Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Lower Nordic Ham Curl 1 1 8-10

A1: Seated Calf Raise

Raise 1 2 10-12

A2: Two-Arms
Two-Arms Two-Legs 1 2 10-12

Meadows Row 2 2 10-12

Standing DB Arnold Press 2 2 10-12

Neutral-Grip Lat Pulldown 2 2 8-10 (dropset)

Upper Cable Chest Press 2 2 10-12

A1: Inverse Zottman Curl

Curl 1 2 10-12

A2: Cable Triceps

Triceps Kickbac 1 2 12-15
 10-12
Machine Lateral Raise 1 2
(dropset)

Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Lower Leg Extension 1 1 (dropset)

Raise
A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunc

Crunc 1 2 12-15
als Program - 4x/Week Spread

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

8-9 ~3 min Machine Chest Pre Weighted Dip

9-10 ~3 min Machine Chest Pre Weighted Dip

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

9-10 ~2 min Machine Shoulder Standing DB Arnold

9-10 ~2 min Incline Chest-supp Ch

Ches
estt-S
-Sup
upp
por
ortted T-
T-

10 0 min Overhead Cable Tri DB French Press

10 ~1.5 min DB Curl Cable EZ Curl

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 min Seated Calf Raise Leg Press Toe Pre

9-10 ~1.5 min Roman Chair Crun Reverse Crunch

Suggested 1-2 Rest Days

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

9-10 ~2 min Seated DB ShouldeStanding DB Arnold

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

9-10 ~2 min Weighted Dip Flat DB Press

10 0 min DB Incline Curl DB Curl

10 ~1.5 min Cable Triceps Kick DB Triceps Kickbac

10 ~1.5 min Cable Lateral RaiseMachine

RaiseMachine Lateral Ra
 8-9 ~2 min DB Romanian Dea 45° Hyperexten
Hyperextension
sion

8-9 ~2 min Goblet Squat DB Walking Lunge

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

10 0 min Standing Calf Rais Leg Press Toe Pre

10 ~1.5 min Machine Crunch Plate-Weighte

Plate-Weighted
d Cru
Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

8-9 ~3 min Machine Chest Pre Weighted Dip

9-10 ~3 min Machine Chest Pre Weighted Dip

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

9-10 ~2 min Machine Shoulder Standing DB Arnold

9-10 ~2 min Incline Chest-supp Ch

Ches
estt-S
-Sup
upp
por
ortted T-
T-

10 0 min Overhead Cable Tri DB French Press

10 ~1.5 min DB Curl Cable EZ Curl

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 min Seated Calf Raise Leg Press Toe Pre

9-10 ~1.5 min Roman Chair Crun Reverse Crunch

Suggested 1-2 Rest Days

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

9-10 ~2 min Seated DB ShouldeStanding DB Arnold

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

9-10 ~2 min Weighted Dip Flat DB Press

 10 0 min DB Incline Curl DB Curl

10 ~1.5 min Cable Triceps Kick DB Triceps Kickbac

10 ~1.5 min Cable Lateral RaiseMachine

RaiseMachine Lateral Ra

8-9 ~2 min DB Romanian Dea 45° Hyperexten

Hyperextension
sion

8-9 ~2 min Goblet Squat DB Walking Lunge

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

10 0 min Standing Calf Rais Leg Press Toe Pre

10 ~1.5 min Machine Crunch Plate-Weighte

Plate-Weighted
d Cru

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

8-9 ~3 min Machine Chest Pre Weighted Dip

9-10 ~3 min Machine Chest Pre Weighted Dip

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

9-10 ~2 min Machine Shoulder Standing DB Arnold

9-10 ~2 min Incline Chest-supp Ch

Ches
estt-S
-Sup
upp
por
ortted T-
T-

10 0 min Overhead Cable Tri DB French Press

10 ~1.5 min DB Curl Cable EZ Curl

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 min Seated Calf Raise Leg Press Toe Pre

9-10 ~1.5 min Roman Chair Crun Reverse Crunch

Suggested 1-2 Rest Days

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

 9-10 ~2 min Seated DB ShouldeStanding DB Arnold

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

9-10 ~2 min Weighted Dip Flat DB Press

10 0 min DB Incline Curl DB Curl

10 ~1.5 min Cable Triceps Kick DB Triceps Kickbac

10 ~1.5 min Cable Lateral RaiseMachine

RaiseMachine Lateral Ra

8-9 ~2 min DB Romanian Dea 45° Hyperexten

Hyperextension
sion

8-9 ~2 min Goblet Squat DB Walking Lunge

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

10 0 min Standing Calf Rais Leg Press Toe Pre

10 ~1.5 min Machine Crunch Plate-Weighte

Plate-Weighted
d Cru

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

8-9 ~3 min Machine Chest Pre Weighted Dip

9-10 ~3 min Machine Chest Pre Weighted Dip

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

9-10 ~2 min Machine Shoulder Standing DB Arnold

9-10 ~2 min Incline Chest-supp Ch

Ches
estt-S
-Sup
upp
por
ortted T-
T-

10 0 min Overhead Cable Tri DB French Press

10 ~1.5 min DB Curl Cable EZ Curl

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

 9-10 0 min Seated Calf Raise Leg Press Toe Pre

9-10 ~1.5 min Roman Chair Crun Reverse Crunch

Suggested 1-2 Rest Days

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

9-10 ~2 min Seated DB ShouldeStanding DB Arnold

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

9-10 ~2 min Weighted Dip Flat DB Press

10 0 min DB Incline Curl DB Curl

10 ~1.5 min Cable Triceps Kick DB Triceps Kickbac

10 ~1.5 min Cable Lateral RaiseMachine

RaiseMachine Lateral Ra

8-9 ~2 min DB Romanian Dea 45° Hyperexten

Hyperextension
sion

8-9 ~2 min Goblet Squat DB Walking Lunge

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

10 0 min Standing Calf Rais Leg Press Toe Pre

10 ~1.5 min Machine Crunch Plate-Weighte

Plate-Weighted
d Cru

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

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

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

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

9-10 ~2 min Chest-Supported

Chest-Supported T- Seated Cable Row

9-10 ~2 min Machine Shoulder Seat

Seated
ed DB Shoulde
Shoulde

10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Tri EZ Bar Skull Crush

 8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 Reverse Crunch Hanging Leg Raise

9-10 ~1.5 min Standing Calf Rais Leg Press Toe Pre

Suggested 1-2 Rest Days

9-10 ~2 min Standing DB Arnold Mac
Machine
hine Shoulder

9-10 ~2 min Seated Cable Row Pendlay Row

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~2 min Neutral-Grip Lat Pu Weighted Pullup

9-10 0 min Cable Triceps Kick Triceps Pressdown

DB Preacher Curl Bayesian Cable Cu

9-10 ~1.5 min

10 ~1.5 min Machine Lateral Ra DB Lateral Raise

8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperexten

Hyperextension
sion

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Rais Seated Calf Raise

10 ~1.5 min Plate-Weighted

Plate-Weighted Cru Cable Crunch

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

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

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

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

9-10 ~2 min Chest-Supported

Chest-Supported T- Seated Cable Row

9-10 ~2 min Machine Shoulder Seat

Seated
ed DB Shoulde
Shoulde

10 0 min Cable EZ Curl EZ Bar Curl

 10 ~1.5 min Overhead Cable Tri EZ Bar Skull Crush

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 Reverse Crunch Hanging Leg Raise

9-10 ~1.5 min Standing Calf Rais Leg Press Toe Pre

Suggested 1-2 Rest Days

9-10 ~2 min Standing DB Arnold Mac
Machine
hine Shoulder

9-10 ~2 min Seated Cable Row Pendlay Row

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~2 min Neutral-Grip Lat Pu Weighted Pullup

9-10 0 min Cable Triceps Kick Triceps Pressdown

9-10 ~1.5 min DB Preacher Curl Bayesian Cable Cu

10 ~1.5 min Machine Lateral Ra DB Lateral Raise

8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperexten

Hyperextension
sion

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Rais Seated Calf Raise

10 ~1.5 min Plate-Weighted

Plate-Weighted Cru Cable Crunch

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

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

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

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

9-10 ~2 min Chest-Supported

Chest-Supported T- Seated Cable Row

9-10 ~2 min Machine Shoulder Seat

Seated
ed DB Shoulde
Shoulde
 10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Tri EZ Bar Skull Crush

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 Reverse Crunch Hanging Leg Raise

9-10 ~1.5 min Standing Calf Rais Leg Press Toe Pre

Suggested 1-2 Rest Days

9-10 ~2 min Standing DB Arnold Mac
Machine
hine Shoulder

9-10 ~2 min Seated Cable Row Pendlay Row

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~2 min Neutral-Grip Lat Pu Weighted Pullup

9-10 0 min Cable Triceps Kick Triceps Pressdown

9-10 ~1.5 min DB Preacher Curl Bayesian Cable Cu

10 ~1.5 min Machine Lateral Ra DB Lateral Raise

8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperexten

Hyperextension
sion

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Rais Seated Calf Raise

10 ~1.5 min Plate-Weighted

Plate-Weighted Cru Cable Crunch

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

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

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

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

9-10 ~2 min Chest-Supported

Chest-Supported T- Seated Cable Row
 9-10 ~2 min Machine Shoulder Seat
Seated
ed DB Shoulde
Shoulde

10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Tri EZ Bar Skull Crush

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 Reverse Crunch Hanging Leg Raise

9-10 ~1.5 min Standing Calf Rais Leg Press Toe Pre

Suggested 1-2 Rest Days

9-10 ~2 min Standing DB Arnold Mac
Machine
hine Shoulder

9-10 ~2 min Seated Cable Row Pendlay Row

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~2 min Neutral-Grip Lat Pu Weighted Pullup

9-10 0 min Cable Triceps Kick Triceps Pressdown

9-10 ~1.5 min DB Preacher Curl Bayesian Cable Cu

10 ~1.5 min Machine Lateral Ra DB Lateral Raise

8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperexten

Hyperextension
sion

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Rais Seated Calf Raise

10 ~1.5 min Plate-Weighted

Plate-Weighted Cru Cable Crunch

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

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

9-10 ~2 min Machine Shoulder Seat

Seated
ed DB Shoulde
Shoulde

9-10 ~2 min Chest-Supported

Chest-Supported T- Machine Row

10 0 min EZ Bar Skull Crush DB French Press

10 ~1.5 min EZ Bar Curl DB Curl

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 0 min Standing Calf Rais Leg Press Toe Pre

9-10 ~1.5 min Reverse Crunch Roman Chair Crun

Suggested 1-2 Rest Days

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

9-10 ~2 min Seated DB ShouldeMachine Shoulder

9-10 ~2 min Weighted Pullup Lat Pulldown

9-10 ~2 min Weighted Dip Flat DB Press

10 0 min Hammer Curl DB Curl

9-10 ~1.5 min Cable Triceps Kick Triceps Pressdown

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

8-9 ~2 min Romanian Deadlift 45° Hyperexten

Hyperextension
sion

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

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

10 0 min Seated Calf Raise Leg Press Toe Pre

10 ~1.5 min Cable Crunch Machine Crunch

Suggested 1-2 Rest Days

 Substuton Substuton
Load RPE Res
Opton 1 Opton 2

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

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

9-10 ~2 min Machine Shoulder Seat

Seated
ed DB Shoulde
Shoulde

9-10 ~2 min Chest-Supported

Chest-Supported T- Machine Row

10 0 min EZ Bar Skull Crush DB French Press

10 ~1.5 min EZ Bar Curl DB Curl

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

Lying Leg Curl Glute-Ham Raise

10 ~1.5 min
9-10 0 min Standing Calf Rais Leg Press Toe Pre

9-10 ~1.5 min Reverse Crunch Roman Chair Crun

Suggested 1-2 Rest Days

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

9-10 ~2 min Seated DB ShouldeMachine Shoulder

9-10 ~2 min Weighted Pullup Lat Pulldown

9-10 ~2 min Weighted Dip Flat DB Press

10 0 min Hammer Curl DB Curl

9-10 ~1.5 min Cable Triceps Kick Triceps Pressdown

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

8-9 ~2 min Romanian Deadlift 45° Hyperexten

Hyperextension
sion

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

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

 10 0 min Seated Calf Raise Leg Press Toe Pre

10 ~1.5 min Cable Crunch Machine Crunch

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

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

9-10 ~2 min Machine Shoulder Seat

Seated
ed DB Shoulde
Shoulde

9-10 ~2 min Chest-Supported

Chest-Supported T- Machine Row

10 0 min EZ Bar Skull Crush DB French Press

10 ~1.5 min EZ Bar Curl DB Curl

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 0 min Standing Calf Rais Leg Press Toe Pre

9-10 ~1.5 min Reverse Crunch Roman Chair Crun

Suggested 1-2 Rest Days

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

9-10 ~2 min Seated DB ShouldeMachine Shoulder

9-10 ~2 min Weighted Pullup Lat Pulldown

9-10 ~2 min Weighted Dip Flat DB Press

10 0 min Hammer Curl DB Curl

9-10 ~1.5 min Cable Triceps Kick Triceps Pressdown

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

8-9 ~2 min Romanian Deadlift 45° Hyperexten

Hyperextension
sion
 8-9 ~2 min DB Step-Up DB Bulgarian Split

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

10 0 min Seated Calf Raise Leg Press Toe Pre

10 ~1.5 min Cable Crunch Machine Crunch

Suggested 1-2 Rest Days

Substuton Substuton
Load RPE Res
Opton 1 Opton 2

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

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

9-10 ~2 min Machine Shoulder Seat

Seated
ed DB Shoulde
Shoulde

9-10 ~2 min Chest-Supported

Chest-Supported T- Machine Row

10 0 min EZ Bar Skull Crush DB French Press

10 ~1.5 min EZ Bar Curl DB Curl

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 0 min Standing Calf Rais Leg Press Toe Pre

9-10 ~1.5 min Reverse Crunch Roman Chair Crun

Suggested 1-2 Rest Days

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

9-10 ~2 min Seated DB ShouldeMachine Shoulder

9-10 ~2 min Weighted Pullup Lat Pulldown

9-10 ~2 min Weighted Dip Flat DB Press

10 0 min Hammer Curl DB Curl

9-10 ~1.5 min Cable Triceps Kick Triceps Pressdown

 10 ~1.5 min DB Lateral Raise Cable Lateral Raise

8-9 ~2 min Romanian Deadlift 45° Hyperexten

Hyperextension
sion

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

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

10 0 min Seated Calf Raise Leg Press Toe Pre

10 ~1.5 min Cable Crunch Machine Crunch

Suggested 1-2 Rest Days

hee
Copyright 2022 by Jef Nippard. All rights reserved.

Noes

Focus on strength here. Each week add weight or

reps. Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder
shou lder width),
second set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep
kee p your torso
upright
Focus on squeezing your shoulder blades together,
drive your elbows down and back. Last set only do a
dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Arc the bar behind your head, constant tension
tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
your
biceps
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated
se ated if
available. Otherwise do Lying Leg Curl or Nordic Ham
Curl.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more to
increase difficulty

Initiate the movement by squeezing your shoulder

blades together, pull to your lower chest, avoid
a void using
momentum
Don't stop in between reps, keep smooth and
controlled tension on the delts
Pull your elbows down and in, minimize swinging
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm
Focus on squeezing your triceps to move the weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection
conn ection with middle
fibers
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Medium width feet placement on the platform,
p latform, don't
allow your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Round your back as you crunch

Noes

Focus on strength here. Each week add weight or

reps. Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder
shou lder width),
second set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep
kee p your torso
upright

Focus on squeezing your shoulder blades together,

drive your elbows down and back. Last set only do a
dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Arc the bar behind your head, constant tension
tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
your
biceps
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated
se ated if
available. Otherwise do Lying Leg Curl or Nordic Ham
Curl.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more to
increase difficulty

Initiate the movement by squeezing your shoulder

blades together, pull to your lower chest, avoid
a void using
momentum
Don't stop in between reps, keep smooth and
controlled tension on the delts
Pull your elbows down and in, minimize swinging
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
 Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm
Focus on squeezing your triceps to move the weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection
conn ection with middle
fibers

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

Noes

Focus on strength here. Each week add weight or

reps. Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder
shou lder width),
second set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep
kee p your torso
upright
Focus on squeezing your shoulder blades together,
drive your elbows down and back. Last set only do a
dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Arc the bar behind your head, constant tension
tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
your
biceps
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated
se ated if
available. Otherwise do Lying Leg Curl or Nordic Ham
Curl.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more to
increase difficulty

Initiate the movement by squeezing your shoulder

blades together, pull to your lower chest, avoid
a void using
momentum
 Don't stop in between reps, keep smooth and
controlled tension on the delts
Pull your elbows down and in, minimize swinging
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm
Focus on squeezing your triceps to move the weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection
conn ection with middle
fibers
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Medium width feet placement on the platform,
p latform, don't
allow your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.

Press all the way

theup to yourdon't
bottom, toes,bounce
stretch your calves at

Round your back as you crunch

Noes

Focus on strength here. Each week add weight or

reps. Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder
shou lder width),
second set underhand (1x shoulder width)

Bring the dumbbells all the way down, keep

upright kee p your torso
Focus on squeezing your shoulder blades together,
drive your elbows down and back. Last set only do a
dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Arc the bar behind your head, constant tension
tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
your
biceps
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated
se ated if
available. Otherwise do Lying Leg Curl or Nordic Ham
Curl.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more to
increase difficulty

Initiate the movement by squeezing your shoulder

blades together, pull to your lower chest, avoid
a void using
momentum
Don't stop in between reps, keep smooth and
controlled tension on the delts
Pull your elbows down and in, minimize swinging
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm
Focus on squeezing your triceps to move the weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection
conn ection with middle

fibers set your hips back, don't

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

Noes

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

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

High and wide foot positioning, start with weaker leg

Keep your hips straight, do Nordic ham curls if no GHR
machine
Don't swing your legs at the
th e bottom, minimize
momentum, tuck your knees towards your chest if
lifting your legs straight out is too challenging
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Bring the dumbbells all the way down, keepkee p your torso
upright
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Focus on squeezing your chest
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Brace your chest against an incline bench, curl with
your elbows slightly in front of you
Lean away from the cable. Focus on squeezing your
delts. Last set only do a dropset: perform 12-15 reps,
drop the weight by ~50%, perform an additional 12-15
reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Noes

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

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

High and wide foot positioning, start with weaker leg

Keep your hips straight, do Nordic ham curls if no GHR
machine
Don't swing your legs at the
th e bottom, minimize
momentum, tuck your knees towards your chest if
lifting your legs straight out is too challenging
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Bring the dumbbells all the way down, keepkee p your torso
upright
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Focus on squeezing your chest
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Brace your chest against an incline bench, curl with
your elbows slightly in front of you
Lean away from the cable. Focus on squeezing your
delts. Last set only do a dropset: perform 12-15 reps,
drop the weight by ~50%, perform an additional 12-15
reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Noes

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

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

High and wide foot positioning, start with weaker leg

Keep your hips straight, do Nordic ham curls if no GHR
machine
Don't swing your legs at the
th e bottom, minimize
momentum, tuck your knees towards your chest if
lifting your legs straight out is too challenging
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Bring the dumbbells all the way down, keepkee p your torso
upright
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Focus on squeezing your chest
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Brace your chest against an incline bench, curl with
your elbows slightly in front of you
Lean away from the cable. Focus on squeezing your
delts. Last set only do a dropset: perform 12-15 reps,
drop the weight by ~50%, perform an additional 12-15
reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Noes

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

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

High and wide foot positioning, start with weaker leg

Keep your hips straight, do Nordic ham curls if no GHR
machine
Don't swing your legs at the
th e bottom, minimize
momentum, tuck your knees towards your chest if
lifting your legs straight out is too challenging
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Bring the dumbbells all the way down, keepkee p your torso
upright
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Focus on squeezing your chest
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Brace your chest against an incline bench, curl with
your elbows slightly in front of you
Lean away from the cable. Focus on squeezing your
delts. Last set only do a dropset: perform 12-15 reps,
drop the weight by ~50%, perform an additional 12-15
reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Noes

Focus on squeezing your chest

Focus on squeezing your chest

 Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional
12-15 reps.
Be ultra strict with form, drive elbows out and back at
45 degree angle
Do both arms at once, resist the negative
Focus on squeezing your biceps. Control the negative
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Keep your hips as straight as you can, can sub for
lying leg curl
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Perform these slowly, focus on keeping your lower
back against the ground throughout the set

Brace with your non-working hand against your knee,

stay light, emphasize form
Start with your elbows in front of you and palms facing
in. Rotate the dumbbells so that your palms face
forward as you press.
Pull your elbows down against your sides. Last set only
do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Can be performed seated or standing. Focus on
squeezing your chest
Hammer curl on concentric, supinated curl (palms up)
on the eccentric
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Focus on squeezing your lateral delt to move the
weight.
drop theLast set only
weight do a dropset:
by ~50%, perform perform 10-1210-12
an additional reps,
reps.
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Take medium strides, minimize the amount you push
off your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
 Noes

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional
12-15 reps.
Be ultra strict with form, drive elbows out and back at
45 degree angle
Do both arms at once, resist the negative
Focus on squeezing your biceps. Control the negative
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Keep your hips as straight as you can, can sub for
lying leg curl
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Perform these slowly, focus on keeping your lower
back against the ground throughout the set

Brace with your non-working hand against your knee,

stay light, emphasize form
Start with your elbows in front of you and palms facing
in. Rotate the dumbbells so that your palms face
forward as you press.
Pull your elbows down against your sides. Last set only
do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.

Can be performed seated

squeezing or standing.
your chest Focus on
Hammer curl on concentric, supinated curl (palms up)
on the eccentric
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Focus on squeezing your lateral delt to move the
weight. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12
reps.
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Take medium strides, minimize the amount you push
off your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!

Noes

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional
12-15 reps.
Be ultra strict with form, drive elbows out and back at
45 degree angle
Do both arms at once, resist the negative
Focus on squeezing your biceps. Control the negative
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Keep your hips as straight as you can, can sub for
lying leg curl
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Perform these slowly, focus on keeping your lower
back against the ground throughout the set

Brace with your non-working hand against your knee,

stay light, emphasize form

Start with your elbows in front of you and palms facing

in. Rotate the dumbbells so that your palms face
forward as you press.
Pull your elbows down against your sides. Last set only
do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Can be performed seated or standing. Focus on
squeezing your chest
Hammer curl on concentric, supinated curl (palms up)
on the eccentric
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Focus on squeezing your lateral delt to move the
weight. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12
reps.
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
 Take medium strides, minimize the amount you push
off your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!

Noes

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional
12-15 reps.
Be ultra strict with form, drive elbows out and back at
45 degree angle
Do both arms at once, resist the negative
Focus on squeezing your biceps. Control the negative
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Keep your hips as straight as you can, can sub for
lying leg curl
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Perform
back these slowly,
against focus on
the ground keeping the
throughout yourset
lower

Brace with your non-working hand against your knee,

stay light, emphasize form
Start with your elbows in front of you and palms facing
in. Rotate the dumbbells so that your palms face
forward as you press.
Pull your elbows down against your sides. Last set only
do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Can be performed seated or standing. Focus on
squeezing your chest
Hammer curl on concentric, supinated curl (palms up)
on the eccentric
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
 Focus on squeezing your lateral delt to move the
weight. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12
reps.
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Take medium strides, minimize the amount you push
off your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!