The Essentials Program Jeff Nippard

THE ESSENTIALS PROGRAM - 2x WEEK (FULL BODY)
WORKING SUBSTITUTION
WEEK 1 EXERCISE WARM UP SETS REPS LOAD RPE REST
SETS OPTIONCHEST
MACHINE 1
FLAT DB PRESS (HEAVY) 2-3 1 4-6 8-9 ~3 MINS
PRESSCHEST
MACHINE
FLAT DB PRESS (GET OFF) 0 1 8-10 9-10 ~3 MINS
PRESS
DB ROMANIAN
ROMANIAN DEADLIFT 2 2 8-10 8-9 ~2 MINS
DEADLIFT
FULL BODY A
2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP
8-10 per SMITH MACHINE

DB WALKING LUNGE 1 1 9-10 ~1.5MINS
leg LUNGECABLE
OVERHEAD
DB SKULL CRUSHER 1 1 12-15 10 ~1.5MINS
12-15 TRICEP
CABLEEXTENSION
LATERAL
DB LATERAL RAISE 1 1 10 ~1.5MINS
(dropset)
12-15 RAISE
STANDING CALF
SEATED CALF RAISE 1 1 10 ~1.5MINS
(dropset) RAISE
SUGGESTED 2-3 REST DAYS

SETS OPTION 1
HACK SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS MACHINE SQUAT
HACK SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS MACHINE SQUAT
FULL BODY B
INCLINE MACHINE
INCLINE DB PRESS 2 2 8-10 8-9 ~2 MINS
PRESS
10-12
SEATED HAMSTRING CURL 1 1 10 ~1.5MINS NORDIC HAM CURL
(dropset)
T-BAR ROW 1 2 10-12 9-10 ~1.5MINS HELMS DB ROW
12-15
EZ BAR CURL 1 1 10 ~1.5MINS DB CURL
(dropset)
12-15
CABLE CRUNCH 0 1 10 ~1.5MINS MACHINE CRUNCH
(dropset)

SETS OPTIONCHEST
MACHINE 1
PRESSCHEST
MACHINE
PRESS
DB ROMANIAN
DEADLIFT
FULL BODY A

leg LUNGECABLE
OVERHEAD
12-15 TRICEP
CABLEEXTENSION
LATERAL
(dropset)
12-15 RAISE
STANDING CALF
(dropset) RAISE

SETS OPTION 1
FULL BODY B
INCLINE MACHINE
PRESS
10-12
(dropset)
12-15
(dropset)
12-15
(dropset)

SETS OPTIONCHEST
MACHINE 1
PRESSCHEST
MACHINE
PRESS
DB ROMANIAN
DEADLIFT
FULL BODY A

leg LUNGECABLE
OVERHEAD
12-15 TRICEP
CABLEEXTENSION
LATERAL
(dropset)
12-15 RAISE
STANDING CALF
(dropset) RAISE

SETS OPTION 1
FULL BODY B
INCLINE MACHINE
PRESS
10-12
(dropset)
12-15
(dropset)
12-15
(dropset)

SETS OPTIONCHEST
MACHINE 1
PRESSCHEST
MACHINE
PRESS
DB ROMANIAN
DEADLIFT
FULL BODY A

leg LUNGECABLE
OVERHEAD
12-15 TRICEP
CABLEEXTENSION
LATERAL
(dropset)
12-15 RAISE
STANDING CALF
(dropset) RAISE

SETS OPTION 1
FULL BODY B
INCLINE MACHINE
PRESS
10-12
(dropset)
12-15
(dropset)
12-15
(dropset)

SETS OPTION 1
ROMANIAN
DB ROMANIAN DEADLIFT 1-2 2 8-10 8-9 ~2 MINS
DEADLIFT
MACHINE CHEST
WEIGHTED DIP (HEAVY) 2-3 1 6-8 8-9 ~3 MINS
PRESS
MACHINE CHEST
WEIGHTED DIP (BACK OFF) 0 1 10-12 9-10 ~3 MINS
PRESS
FULL BODY A

DB STEP UP 1 1 9-10 ~1.5MINS
leg LUNGE
MACHINE
2-GRIP PULLUP 2 2 8-10 9-10 ~2 MINS
12-15 PULLDOWN
MACHINE LATERAL
CABLE LATERAL RAISE 1 1 9-10 ~1.5MINS
(dropset)
12-15 RAISE
TRICEPS
CABLE TRICEPS KICKBACK 1 1 9-10 ~1.5MINS
(dropset) PRESSDOWN
STANDING CALF
LEG PRESS TOE PRESS 1 1 15-20 10 0 MINS
RAISE

SETS OPTION
INCLINE 1
SMITH
INCLINE MACHINE PRESS 1-2 2 8-10 9-10 ~2 MINS
SINGLE-LEG LEG PRESS MACHINE PRESS
2-3 1 6-8 per leg 8-9 ~3 MINS MACHINE SQUAT
(HEAVY)
FULL BODY B
SINGLE-LEG LEG PRESS (BACK 10-12 per

0 1 8-9 ~3 MINS MACHINE SQUAT
OFF) leg
PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW

GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS NORDIC HAM CURL
12-15
SPIDER CURL 1 1 10 ~1.5MINS DB PREACHER CURL
(dropset) ROMAN CHAIR
HANGING LEG RAISE 0 1 12-15 10 ~1.5MINS
CRUNCH

SETS OPTION 1
ROMANIAN
DEADLIFT
MACHINE CHEST
PRESS
MACHINE CHEST
PRESS
FULL BODY A

leg LUNGE
MACHINE
12-15 PULLDOWN
MACHINE LATERAL
(dropset)
12-15 RAISE
TRICEPS
(dropset) PRESSDOWN
STANDING CALF
RAISE

SETS OPTION
INCLINE 1
SMITH
(HEAVY)
FULL BODY B

OFF) leg

12-15
CRUNCH

SETS OPTION 1
ROMANIAN
DEADLIFT
MACHINE CHEST
PRESS
MACHINE CHEST
PRESS
FULL BODY A

leg LUNGE
MACHINE
12-15 PULLDOWN
MACHINE LATERAL
(dropset)
12-15 RAISE
TRICEPS
(dropset) PRESSDOWN
STANDING CALF
RAISE

SETS OPTION
INCLINE 1
SMITH
(HEAVY)
FULL BODY B

OFF) leg

12-15
CRUNCH

SETS OPTION 1
ROMANIAN
DEADLIFT
MACHINE CHEST
PRESS
MACHINE CHEST
PRESS
FULL BODY A

leg LUNGE
MACHINE
12-15 PULLDOWN
MACHINE LATERAL
(dropset)
12-15 RAISE
TRICEPS
(dropset) PRESSDOWN
STANDING CALF
RAISE

SETS OPTION 1
INCLINE SMITH
MACHINE PRESS
SINGLE-LEG LEG PRESS
(HEAVY)
FULL BODY B

OFF) leg

12-15
CRUNCH

SLIGHT INCLINE DB PRESS SETS OPTION 1
2-3 1 4-6 8-9 ~3 MINS FLAT DB PRESS
(HEAVY)DB PRESS
SLIGHT INCLINE
0 1 8-10 9-10 ~3 MINS FLAT DB PRESS
(BACK OFF)
DB ROMANIAN
DEADLIFT
FULL BODY A
10-12 2-GRIP LAT

MACHINE PULLDOWN 2 2 9-10 ~2 MINS
(dropset) PULLDOWN
8-10 per
DB BULGARIAN SPLIT SQUAT 1 1 8-9 ~1.5MINS DB WALKING LUNGE
leg
12-15 CABLE TRICEPS
TRICEP PRESSDOWN 1 1 9-10 ~1.5MINS
(dropset)
10-12 KICKBACK
MACHINE LATERAL RAISE 1 1 10 ~1.5MINS DB LATERAL RAISE
(dropset)
STANDING CALF RAISE 1 2 15-20 10 ~1.5 MINS SEATED CALF RAISE

SETS OPTION 1
MACHINE SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS HACK SQUAT
MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT

FULL BODY B
SEATED DB
STANDING DB ARNOLD PRESS 2 2 8-10 9-10 ~2 MINS
SHOULDER PRESS
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL

SINGLE-ARM DB
MEADOWS ROW 2 2 10-12 9-10 ~2 MINS
10-12 ROW
INVERSE ZOTTMAN CURL 1 1 10 ~1.5MINS HAMMER CURL
(dropset)
10-12
PEC DECK 1 1 10 ~1.5MINS CABLE FIVE
(dropset)

(HEAVY)DB PRESS
SLIGHT INCLINE
(BACK OFF)
DB ROMANIAN
DEADLIFT
FULL BODY A
10-12 2-GRIP LAT

(dropset) PULLDOWN
8-10 per
leg
12-15 CABLE TRICEPS
(dropset)
10-12 KICKBACK
(dropset)

SETS OPTION 1

FULL BODY B
SEATED DB
SHOULDER PRESS

SINGLE-ARM DB
10-12 ROW
(dropset)
10-12
(dropset)

(HEAVY)DB PRESS
SLIGHT INCLINE
(BACK OFF)
DB ROMANIAN
DEADLIFT
FULL BODY A
10-12 2-GRIP LAT

(dropset) PULLDOWN
8-10 per
leg
12-15 CABLE TRICEPS
(dropset)
10-12 KICKBACK
(dropset)

SETS OPTION 1

FULL BODY B
SEATED DB
SHOULDER PRESS

SINGLE-ARM DB
10-12 ROW
(dropset)
10-12
(dropset)

(HEAVY)DB PRESS
SLIGHT INCLINE
(BACK OFF)
DB ROMANIAN
DEADLIFT
FULL BODY A
10-12 2-GRIP LAT

(dropset) PULLDOWN
8-10 per
leg
12-15 CABLE TRICEPS
(dropset)
10-12 KICKBACK
(dropset)

SETS OPTION 1

FULL BODY B
SEATED DB
SHOULDER PRESS

SINGLE-ARM DB
10-12 ROW
(dropset)
10-12
(dropset)

SUBSTITUTION
NOTES
OPTION 2 Focus on strength here. Each week add weight or reps. Keep
WEIGHTED DIP
form
Focusconsistent.
on mind muscle connection with pecs. Drop the weight
WEIGHTED DIP
back and focus on stretch and squeeze!
45' Maintain a neutral lower back, set your hips back, squeeze
HYPEREXTENSION your hamstrings to move the weight.
MACHINE Do first set wide overhand (1.5x shoulder width), second set
PULLDOWN underhand (1x shoulder width)
DB STEP UP Take medium strides, let your torso lean forward.

Arc the dumbbells behind your head, constant tension on
DB FRENCH PRESS Dropset:
MACHINE LATERAL triceps. perform 12-15 reps, drop the weight by ~50%,
perform
Dropset: an additional
perform 12-1512-15
reps,reps.
dropRaise the dumbbells
the weight by ~50%,"out"
RAISE TOE
LEG PRESS not "up", mind muscle connection with middle fibers.
perform an additional 12-15 reps. Press all the way up to
PRESS
your toes, stretch your calves at the bottom, don't bounce.
YS
SUBSTITUTION
NOTES
LEG PRESS
form
Drop consistent.
the weight back and focus on controlling the negative.
LEG PRESS
Smooth and consistent rep tempo.
INCLINE SMITH
Sink the dumbbells as low as you comfortably can.
MACHINE PRESS
Dropset: perform 12-15 reps, drop the weight by ~50%,
LYING LEG CURL perform an additional 12-15 reps. Do seated if available.
CHEST-SUPPORTED Otherwise do.shoulder
Lying Legblades
Curl oratNordic Ham Curl. the weight.
Squeeze your
Dropset: perform 12-15 reps, drop the top,
the control
weight by ~50%,
MACHINE ROW
CABLE EZ CURL perform
perform 12-1512-15
reps,reps.
dropArc
thethe bar "out"
weight not "up",
by ~50%,
PLATE-WEIGHTED focus on squeezing your biceps.
perform an additional 12-15 reps. Round your back as you
CRUNCH
crunch.
YS
SUBSTITUTION
NOTES
WEIGHTED DIP
form
Focusconsistent.
WEIGHTED DIP

perform
perform 12-1512-15
reps,reps.
RAISE TOE
PRESS
YS
SUBSTITUTION
NOTES
LEG PRESS
form
Drop consistent.
LEG PRESS
INCLINE SMITH
MACHINE PRESS
Lying Legblades
Squeeze
Dropset: your
perform 12-15 reps, drop the top,
the control
weight by ~50%,
MACHINE ROW
CABLE EZ CURL perform an additional 12-15 reps. Arc the bar "out"
Dropset: perform 12-15 reps, drop the weight by ~50%, not "up",
CRUNCH
crunch.
YS
SUBSTITUTION
NOTES
WEIGHTED DIP
form
Focusconsistent.
WEIGHTED DIP

perform
perform 12-1512-15
reps,reps.
RAISE TOE
PRESS
YS
SUBSTITUTION
NOTES
LEG PRESS
form
Drop consistent.
LEG PRESS
INCLINE SMITH
MACHINE PRESS
Lying Legblades
Squeeze
Dropset: your
the control
weight by ~50%,
MACHINE ROW
CRUNCH
crunch.
YS
SUBSTITUTION
NOTES
WEIGHTED DIP
form
Focusconsistent.
WEIGHTED DIP

perform
perform 12-1512-15
reps,reps.
RAISE TOE
PRESS
YS
SUBSTITUTION
NOTES
LEG PRESS
form
Drop consistent.
LEG PRESS
INCLINE SMITH
MACHINE PRESS
Lying Legblades
Squeeze
Dropset: your
the control
weight by ~50%,
MACHINE ROW
CRUNCH
crunch.
YS
SUBSTITUTION
NOTES
OPTION
45' 2 Emphasize the stretch in your hamstrings, prevent your
HYPEREXTENSION lower backelbows
Tuck your from rounding.
at 45', lean your torso forward 15',
FLAT DB PRESS
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
FLAT DB PRESS
Use a box height that places your working legs thigh at

DB WALKING LUNGE
parallel when your other foot is on the ground.
2-GRIP LAT First set 1.5x shoulder width grip. Second set 1.0x shoulder
PULLDOWN Dropset:
width grip. perform 12-15 reps, drop the weight by ~50%,
DB LATERAL RAISE perform an additional
Dropset: perform 12-1512-15
reps,reps.
dropLean away from
the weight the cable.
by ~50%,
DB TRICEPS Focus on squeezing your delts.
perform an additional 12-15 reps. Lean slightly forward, lock
KICKBACK Press all thebehind
way toyour
yourtorso
toes, (shoulder
stretch your calves at the
SEATED CALF RAISE your elbow hyperextension).
bottom, don't bounce.
YS
SUBSTITUTION
NOTES
OPTION 2
INCLINE DB PRESS 45' incline, focus on squeezing your chest.
HACK SQUAT High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades

SEATED CABLE ROW
together,
Keep pull
hipstostraight,
yourperform your lower chest, Ham
avoidCurls
usingifmomentum.
LYING LEG CURL Dropset: 12-15 do Nordic
reps, drop the weight no~50%,
by GHR
BAYESIAN CABLE machine.
perform an additional 12-15 reps. Brace your chest against
CURL an incline
Knees bench,controlled
to chest, curl with reps,
your elbows slightly
straightened in front
legs moreofto
REVERSE CRUNCH you.
increase difficulty.
YS
SUBSTITUTION
NOTES
OPTION
FLAT DB PRESS
FLAT DB PRESS

DB WALKING LUNGE
PULLDOWN Dropset:
reps,reps.
dropLean away from
by ~50%,
way toyour
yourtorso
toes, (shoulder
YS
SUBSTITUTION
NOTES
OPTION 2

SEATED CABLE ROW
together,
Keep pull
hipstostraight,
avoidCurls
usingifmomentum.
by GHR
CURL an incline
legs moreofto
REVERSE CRUNCH you.
YS
SUBSTITUTION
NOTES
OPTION
FLAT DB PRESS
FLAT DB PRESS

DB WALKING LUNGE
PULLDOWN Dropset:
reps,reps.
dropLean away from
by ~50%,
way toyour
yourtorso
toes, (shoulder
YS
SUBSTITUTION
NOTES
OPTION 2

SEATED CABLE ROW
together,
Keep pull
hipstostraight,
avoidCurls
usingifmomentum.
by GHR
CURL an incline
legs moreofto
REVERSE CRUNCH you.
YS
SUBSTITUTION
NOTES
OPTION
FLAT DB PRESS
FLAT DB PRESS

DB WALKING LUNGE
PULLDOWN Dropset:
reps,reps.
dropLean away from
by ~50%,
way toyour
yourtorso
toes, (shoulder
YS
SUBSTITUTION
NOTES
OPTION 2

SEATED CABLE ROW
together,
Keep pull
hipstostraight,
avoidCurls
usingifmomentum.
by GHR
CURL an incline
legs moreofto
REVERSE CRUNCH you.
YS
SUBSTITUTION
NOTES
OPTION 2
WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
45' Maintain a neautral lower back, set your hips back, don't
HYPEREXTENSION allow your spine to round.
Think about pulling your elbows "down" and "in". Last set
WEIGHTED PULLUP only do a dropset; perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
DB STEP UP Star with perform
Dropset: your weaker
12-15leg. Squat
reps, dropdeep.
the weight by ~50%,
DB TRICEPS
perform an additional 12-15 reps. Focus
Dropset: perform 10-12 reps, drop the weight on squeezing
by ~50%,your
KICKBACK
CABEL LATERAL triceps to move the weight.
perform an additional 10-12 reps. Focus on squeezing your
RAISE
LEG PRESS TOE Press
lateralalldelt
thetoway
moveto your toes, stretch your calves at the
the weight.
PRESS bottom, don't bounce.
YS
SUBSTITUTION
NOTES
OPTION 2
Focus on strength here. Each week add weight or reps. Keep
LEG PRESS
form consistent.
LEG PRESS
form consistent.
Start with your elbows in front of you and palms facing in.
MACHINE
Rotate the dumbbells so that your palms face forward as you
SHOULDER PRESS
press.
Keep your hips as straight as you can, can sub for lying leg
GLUTE-HAM RAISE
curl.
Brace with your non-working hand against your knee, stay
PENDLAY ROW Dropset: perform 10-12 reps, drop the weight by ~50%,
light, emphasize form.
DB CURL perform
perform 10-12
10-12 reps,reps.
dropHammer curlbyon~50%,
the weight
DB FIVE concentric, supinated curl (palms up) on the eccentric.
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands.
YS
SUBSTITUTION
NOTES
OPTION 2
12-15leg. Squat
reps, dropdeep.
the weight by ~50%,
DB TRICEPS
by ~50%,your
KICKBACK
RAISE
LEG PRESS TOE Press
lateralalldelt
thetoway
the weight.
YS
SUBSTITUTION
NOTES
OPTION 2
LEG PRESS
form consistent.
LEG PRESS
form consistent.
MACHINE
SHOULDER PRESS
press.
GLUTE-HAM RAISE
curl.
DB CURL perform
perform 10-12
10-12 reps,reps.
the weight
YS
SUBSTITUTION
NOTES
OPTION 2
12-15leg. Squat
reps, dropdeep.
the weight by ~50%,
DB TRICEPS
by ~50%,your
KICKBACK
RAISE
LEG PRESS TOE Press
lateralalldelt
thetoway
the weight.
YS
SUBSTITUTION
NOTES
OPTION 2
LEG PRESS
form consistent.
LEG PRESS
form consistent.
MACHINE
SHOULDER PRESS
press.
GLUTE-HAM RAISE
curl.
DB CURL perform
perform 10-12
10-12 reps,reps.
the weight
YS
SUBSTITUTION
NOTES
OPTION 2
12-15leg. Squat
reps, dropdeep.
the weight by ~50%,
DB TRICEPS
by ~50%,your
KICKBACK
RAISE
LEG PRESS TOE Press
lateralalldelt
thetoway
the weight.
YS
SUBSTITUTION
NOTES
OPTION 2
LEG PRESS
form consistent.
LEG PRESS
form consistent.
MACHINE
SHOULDER PRESS
press.
GLUTE-HAM RAISE
curl.
DB CURL perform
perform 10-12
10-12 reps,reps.
the weight
YS
THE ESSENTIALS PROGRAM - 3x WEEK (UPPER, LOWER, FULL BODY)
WORKING
WEEK 1 EXERCISE WARM UP SETS REPS LOAD
SETS
HACK SQUAT (HEAVY) 2-3 1 4-6
HACK SQUAT (BACK OFF) 0 1 8-10
INCLINE DB PRESS 2 2 8-10

FULL BODY
SEATED HAMSTRING CURL 1 1 10-12
T-BAR ROW 1 2 10-12

12-15
DB BICEP CURL 1 1
(dropset)
12-15
DB LATERAL RAISE 1 1
(dropset)
12-15
CABLE CRUNCH 0 1
(dropset)
SUGGESTED 1-2 R
WORKING
SETS
FLAT DB PRESS (HEAVY) 2-3 1 4-6
FLAT DB PRESS (GET OFF) 0 1 8-10
UPPER BODY
2-GRIP LAT PULLDOWN 2 2 10-12
SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)
A1: EZ BAR SKULL CRUSHER 1 2 12-15
A2: EZ BAR CURL 1 2 12-15
SUGGESTED 1-2 R
WORKING
SETS
ROMANIAN DEADLIFT 2 2 10-12
LEG PRESS 2 3 10-12
LOWER BODY
10-12
LEG EXTENSION 1 1
(dropset)
A1: SEATED CALF RAISE 1 2 12-15

A2: CABLE CRUNCH 1 2 12-15
SUGGESTED 1-2 R
WORKING
SETS
LL BODY
FULL BODY INCLINE DB PRESS 2 2 8-10
T-BAR ROW 1 2 10-12

12-15
DB BICEP CURL 1 1
(dropset)
12-15
(dropset)
12-15
CABLE CRUNCH 0 1
(dropset)
SUGGESTED 1-2 R
WORKING
SETS
UPPER BODY

10-12 (drop
set)
SUGGESTED 1-2 R
WORKING
SETS
LEG PRESS 2 3 10-12
LOWER BODY
10-12
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1-2 R
WORKING
SETS

FULL BODY

FULL BOD
T-BAR ROW 1 2 10-12
12-15
DB BICEP CURL 1 1
(dropset)
12-15
(dropset)
12-15
CABLE CRUNCH 0 1
(dropset)
SUGGESTED 1-2 R
WORKING
SETS
UPPER BODY

10-12 (drop
set)
SUGGESTED 1-2 R
WORKING
SETS
LEG PRESS 2 3 10-12
LOWER BODY
10-12
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1-2 R
WORKING
SETS

FULL BODY
T-BAR ROW 1 2 10-12

12-15
DB BICEP CURL 1 1
(dropset)
12-15
(dropset)
12-15
CABLE CRUNCH 0 1
(dropset)
SUGGESTED 1-2 R
WORKING
SETS
UPPER BODY

10-12 (drop
set)
SUGGESTED 1-2 R
WORKING
SETS
LEG PRESS 2 3 10-12
LOWER BODY
10-12
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1-2 R
WORKING
SETS
INCLINE MACHINE PRESS 1-2 2 8-10
2-3 1 6-8 per leg
(HEAVY)
0 1
OFF) leg
FULL BODY
PENDLAY ROW 2 2 8-10
GLUTE-HAM RAISE 1 1 10-12

12-15
SPIDER CURL 1 1
(dropset)
12-15
CABLE LATERAL RAISE 1 1
(dropset)
HANGING LEG RAISE 0 1 12-15
SUGGESTED 1-2 R
WORKING
SETS
2-GRIP PULLUP 1-2 2 8-10
BODY
WEIGHTED DIP (HEAVY) 2-3 1 6-8
UPPER BODY
WEIGHTED DIP (BACK OFF) 0 1 10-12
INCLINE CHEST-SUPPORTED
1 2 8-10
DB ROW
STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20
SUGGESTED 1-2 R
WORKING
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12
DB ROMANIAN DEADLIFT 2 2 10-12
LOWER BODY
GOBLET SQUAT 1 1 12-15
A1: LEG PRESS TOE PRESS 1 2 15-20

A2: MACHINE CRUNCH 1 2 12-15
SUGGESTED 1-2 R
WORKING
SETS
2-3 1 6-8 per leg
(HEAVY)
0 1
OFF) leg
FULL BODY

12-15
SPIDER CURL 1 1
(dropset)
12-15
(dropset)
SUGGESTED 1-2 R
WORKING
SETS
UPPER BODY
1 2 8-10
DB ROW
UPPER BODY
SUGGESTED 1-2 R
WORKING
SETS
LOWER BODY

SUGGESTED 1-2 R
WORKING
SETS
2-3 1 6-8 per leg
(HEAVY)
0 1
OFF) leg
FULL BODY

12-15
SPIDER CURL 1 1
(dropset)
12-15
(dropset)
SUGGESTED 1-2 R
WORKING
SETS
UPPER BODY
1 2 8-10
DB ROW
SUGGESTED 1-2 R
WORKING
SETS
LOWER BODY

SUGGESTED 1-2 R
WORKING
SETS
2-3 1 6-8 per leg
(HEAVY)
0 1
OFF) leg
FULL BODY

12-15
SPIDER CURL 1 1
(dropset)
12-15
(dropset)
SUGGESTED 1-2 R
WORKING
SETS
UPPER BODY
1 2 8-10
DB ROW
SUGGESTED 1-2 R
WORKING
SETS
LOWER BODY
LOWER BODY GOBLET SQUAT 1 1 12-15

SUGGESTED 1-2 R
WORKING
SETS
MACHINE SQUAT (HEAVY) 2-3 1 4-6
MACHINE SQUAT (BACK OFF) 0 1 8-10

FULL BODY
NORDIC HAM CURL 1 1 8-10
MEADOWS ROW 2 2 10-12

10-12
INVERSE ZOTTMAN CURL 1 1
(dropset)
10-12
MACHINE LATERAL RAISE 1 1
(dropset)
10-12
PEC DECK 1 1
(dropset)
SUGGESTED 1-2 R
WORKING
MACHINE CHEST PRESS SETS
2-3 1 4-6
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10
(BACK OFF)
UPPER BODY
10-12
MACHINE PULLDOWN 2 2
(dropset)
12-15
CABLE SHOULDER PRESS 1 2
(dropset)
HELMS DB ROW 1 2 10-12
A1: OVERHEAD CABLE
1 2 12-15
TRICEPS EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15
SUGGESTED 1-2 R
WORKING
SETS
DB WALKING LUNGE 2 3 8-10
LOWER BODY
12-15
LEG EXTENSION 1 1
(dropset)
A1: STANDING CALF RAISE 1 2 15-20

A2: PLATE-WEIGHTED
1 2 12-15
CRUNCH
SUGGESTED 1-2 R
WORKING
SETS

FULL BODY

10-12
(dropset)
10-12
(dropset)
10-12
PEC DECK 1 1
(dropset)
SUGGESTED 1-2 R
WORKING
2-3 1 4-6
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10
(BACK OFF)
UPPER BODY
10-12
(dropset)
12-15
(dropset)
A1: OVERHEAD CABLE
1 2 12-15
TRICEPS EXTENSIONS
SUGGESTED 1-2 R
WORKING
SETS
LOWER BODY
12-15
LEG EXTENSION 1 1
(dropset)

A2: PLATE-WEIGHTED
1 2 12-15
CRUNCH
SUGGESTED 1-2 R
WORKING
SETS
Y

FULL BODY

10-12
(dropset)
10-12
(dropset)
10-12
PEC DECK 1 1
(dropset)
SUGGESTED 1-2 R
WORKING
2-3 1 4-6
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10
(BACK OFF)
UPPER BODY
10-12
(dropset)
12-15
(dropset)
A1: OVERHEAD CABLE
1 2 12-15
TRICEPS EXTENSIONS
SUGGESTED 1-2 R
WORKING
SETS
LOWER BODY
12-15
LEG EXTENSION 1 1
(dropset)

A2: PLATE-WEIGHTED
1 2 12-15
CRUNCH
SUGGESTED 1-2 R
WORKING
SETS

FULL BODY
FULL BODY NORDIC HAM CURL 1 1 8-10

10-12
(dropset)
10-12
(dropset)
10-12
PEC DECK 1 1
(dropset)
SUGGESTED 1-2 R
WORKING
2-3 1 4-6
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10
(BACK OFF)
UPPER BODY
10-12
(dropset)
12-15
(dropset)
A1: OVERHEAD CABLE
1 2 12-15
TRICEPS EXTENSIONS
SUGGESTED 1-2 R
WORKING
SETS
LOWER BODY
12-15
LEG EXTENSION 1 1
(dropset)

A2: PLATE-WEIGHTED
1 2 12-15
CRUNCH
SUGGESTED 1-2 R
SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION 2
8-9 ~3 MINS MACHINE SQUAT LEG PRESS
INCLINE MACHINE INCLINE SMITH

8-9 ~2 MINS
PRESS MACHINE PRESS
10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
CHEST-SUPPORTED
9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW
10 ~1.5MINS EZ BAR CURL CABLE EZ CURL
MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

RPE REST
OPTIONCHEST
MACHINE 1 OPTION 2
8-9 ~3 MINS WEIGHTED DIP
PRESS
MACHINE CHEST
PRESS
MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN
MACHINE SHOULDER STANDING DB
9-10 ~2 MINS
PRESS
INCLINE CHEST ARNOLD PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION
10 ~1.5MINS DB CURL CABLE EZ CURL

RPE REST
DBOPTION 1
ROMANIAN OPTION
45' 2
8-9 ~2 MINS
DEADLIFT HYPEREXTENSION
8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE
9-10 ~1.5MINS DB STEP UP GOBLET SQUAT
STANDING CALF LEG PRESS TOE

10 0 MINS
RAISE PRESS
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTION 1 OPTION 2
8-9 ~2 MINS
PRESS MACHINE PRESS
CHEST-SUPPORTED
MACHINE ROW
MACHINE LATERAL
RAISE
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTIONCHEST
MACHINE 1 OPTION 2
PRESSCHEST
MACHINE
PRESS
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION

RPE REST
DBOPTION 1
ROMANIAN OPTION
45' 2
8-9 ~2 MINS

10 0 MINS
RAISE PRESS
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTION 1 OPTION 2

8-9 ~2 MINS
PRESS MACHINE PRESS

CHEST-SUPPORTED
MACHINE ROW
MACHINE LATERAL
RAISE
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTIONCHEST
MACHINE 1 OPTION 2
PRESSCHEST
MACHINE
PRESS
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED DB ROW
OVERHEAD CABLE T-BAR ROW
TRICEPS EXTENSION

RPE REST
DBOPTION 1
ROMANIAN OPTION
45' 2
8-9 ~2 MINS

10 0 MINS
RAISE PRESS
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTION 1 OPTION 2

8-9 ~2 MINS
PRESS MACHINE PRESS
CHEST-SUPPORTED
MACHINE ROW
MACHINE LATERAL
RAISE
PLATE-WEIGHTED
CRUNCH
RPE REST
OPTIONCHEST
MACHINE 1 OPTION 2
PRESSCHEST
MACHINE
PRESS
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION

RPE REST
DBOPTION 1
ROMANIAN OPTION
45' 2
8-9 ~2 MINS

10 0 MINS
RAISE PRESS
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTION
INCLINE 1
SMITH OPTION 2
9-10 ~2 MINS INCLINE DB PRESS
MACHINE PRESS
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT
9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
MACHINE LATERAL CURL
10 ~1.5MINS DB LATERAL RAISE
RAISE
ROMAN CHAIR
10 ~1.5MINS REVERSE CRUNCH
CRUNCH

RPE REST
OPTION 1 OPTION
2-GRIP 2
LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN
MACHINE CHEST
8-9 ~3 MINS FLAT DB PRESS
PRESS
MACHINE CHEST
PRESS
CHEST-SUPPORTED T-
9-10 ~2 MINS SEATED CABLE ROW
BAR SHOULDER
MACHINE ROW SEATED DB
9-10 ~2 MINS
PRESS SHOULDER PRESS
10 0 MINS CABLE EZ CURL EZ BAR CURL
OVERHEAD CABLE EZ BAR SKULL
10 ~1.5MINS
TRICEPS EXTENSION CRUSHER

RPE REST
OPTION 1 OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
9-10 ~1.5MINS LEG EXTENSION STEP-UP
STANDING CALF
10 0 MINS SEATED CALF RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

RPE REST
OPTION
INCLINE 1
SMITH OPTION 2
MACHINE PRESS

BAYESIAN CABLE
RAISE
ROMAN CHAIR
CRUNCH

RPE REST
OPTION 1 OPTION
2-GRIP 2
LAT
MACHINE CHEST PULLDOWN
PRESS
MACHINE CHEST
PRESS
CHEST-SUPPORTED T-
BAR ROW
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
10 ~1.5MINS

RPE REST
OPTION 1 OPTION 2
45'
HYPEREXTENSION
STANDING CALF
RAISE
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTION
INCLINE 1
SMITH OPTION 2
MACHINE PRESS

BAYESIAN CABLE
RAISE
ROMAN CHAIR
CRUNCH

RPE REST
OPTION 1 OPTION
2-GRIP 2
LAT
PRESS
MACHINE CHEST
PRESS
CHEST-SUPPORTED T-
BAR SHOULDER
9-10 ~2 MINS
10 ~1.5MINS

RPE REST
OPTION 1 OPTION 2
45'
HYPEREXTENSION
STANDING CALF
RAISE
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTION
INCLINE 1
SMITH OPTION 2
MACHINE PRESS

BAYESIAN CABLE
RAISE
ROMAN CHAIR
CRUNCH

RPE REST
OPTION 1 OPTION
2-GRIP 2
LAT
PRESS
MACHINE CHEST
PRESS
CHEST-SUPPORTED T-
BAR SHOULDER
9-10 ~2 MINS
10 ~1.5MINS

RPE REST
OPTION 1 OPTION 2
45'
HYPEREXTENSION
STANDING CALF
RAISE
PLATE-WEIGHTED
CRUNCH

RPE REST
OPTION 1 OPTION 2
8-9 ~3 MINS HACK SQUAT LEG PRESS
SEATED DB MACHINE
9-10 ~2 MINS
SHOULDER PRESS SHOULDER PRESS
10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL
MACHINE LATERAL
RAISE
10 ~1.5MINS CABLE FIVE DB FIVE

RPE REST
OPTION 1 OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
2-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T- SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
EZBAR
BARROW
SKULL
CRUSHER
10 ~1.5MINS EZ BAR CURL DB CURL

RPE REST
OPTION 1 OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT
9-10 ~1.5MINS GOBLET SQUAT DB STEP UP
LEG PRESS TOE

PRESS
10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH
RPE REST
OPTION 1 OPTION 2
SEATED DB MACHINE
9-10 ~2 MINS

MACHINE LATERAL
RAISE

RPE REST
OPTION 1 OPTION 2
2-GRIP LAT
PULLDOWN
9-10 ~2 MINS
PRESS
EZBAR
BARROW
SKULL
CRUSHER

RPE REST
OPTION 1 OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS

RPE REST
OPTION 1 OPTION 2
SEATED DB MACHINE
9-10 ~2 MINS

MACHINE LATERAL
RAISE

RPE REST
OPTION 1 OPTION 2
2-GRIP LAT
PULLDOWN
9-10 ~2 MINS
PRESS
EZBAR
BARROW
SKULL
CRUSHER

RPE REST
OPTION 1 OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS

RPE REST
OPTION 1 OPTION 2
SEATED DB MACHINE
9-10 ~2 MINS

MACHINE LATERAL
RAISE

RPE REST
OPTION 1 OPTION 2
2-GRIP LAT
PULLDOWN
9-10 ~2 MINS
PRESS
EZBAR
BARROW
SKULL
CRUSHER

RPE REST
OPTION 1 OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS

NOTES
form
Drop consistent.
Do seated if available. Otherwise do. Lying Leg Curl or Nordic

Ham Curl.
Squeeze your shoulder blades at the top, control the weight.

perform an additional 12-15 reps. Palms start neutral at the
Dropset: perform
bottom and 12-15
supinate reps,up)
(palms drop
as the
youweight
curl. Dobyboth
~50%,
arms at
perform
perform 12-1512-15
reps,reps.
not "up",an
perform mind muscle12-15
additional connection with middle
reps. Round fibers.
your back as you
crunch.
NOTES
form
Focusconsistent.
Do first set wide overhand (1.5x shoulder width), second set
underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright.
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
Arc the bar behind your head, constant tension on triceps.
Arc the bar "out" not "up", focus on squeezing your biceps.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings
Medium to move
width feet the weight.
placement on the platform, don't allow
your lower back to round.
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
Round your back as you crunch.
NOTES
form
Drop consistent.

Ham Curl.
Dropset: perform
Squeeze your 12-15blades
shoulder reps, drop the
at the weight
top, by the
control ~50%,
weight.
Dropset: perform
bottom and 12-15
supinate reps,up)
(palms drop
as the
youweight
curl. Dobyboth
~50%,
arms at
perform
Dropset: perform 12-15 reps, drop the weight by ~50%,"out"
the same an additional
time. 12-15 reps. Raise the dumbbells
not "up",an
reps. Round fibers.
your back as you
crunch.
NOTES
form
Focusconsistent.
Bring
Focusthe dumbbellsyour
on squeezing all the way down,
shoulder keep
blades your torso
together, drive
upright.
Arc the bar10-12
additional behind your head, constant tension on triceps.
reps.
NOTES
your hamstrings
Medium to move
NOTES
form
Drop consistent.

Ham Curl.
Dropset: perform
at the weight
top, by the
control ~50%,
weight.
Dropset: perform
bottom and 12-15
supinate reps,up)
(palms drop
as the
youweight
curl. Dobyboth
~50%,
arms at
perform
Dropset: perform 12-15 reps, drop the weight by ~50%,"out"
the same an additional
time. 12-15 reps. Raise the dumbbells
not "up",an
reps. Round fibers.
your back as you
crunch.
NOTES
form
Focusconsistent.
Bring
shoulder keep
blades your torso
together, drive
upright.
Arc the bar10-12
reps.
NOTES
your hamstrings
Medium to move
NOTES
form
Drop consistent.

Ham Curl.
Dropset: perform
at the weight
top, by the
control ~50%,
weight.
Dropset: perform
bottom and 12-15
supinate reps,up)
(palms drop
as the
youweight
curl. Dobyboth
~50%,
arms at
perform an
time. 12-15 reps, drop the weight by ~50%,"out"
additional
the sameperform
Dropset: 12-15 reps. Raise the dumbbells
not "up",an
reps. Round fibers.
your back as you
crunch.
NOTES
form
Focusconsistent.
Bring
shoulder keep
blades your torso
together, drive
upright.
Arc the bar10-12
reps.
NOTES
your hamstrings
Medium to move
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
Initiate movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using momentum.
Keep yourperform
Dropset: hips straight,
12-15 do Nordic
reps, dropHam Curl if no
the weight GHR
by ~50%,
machine.
Dropset:
an inclineperform 12-15
bench, curl reps,
with yourdrop the weight
elbows slightlyby
in ~50%,
front of
perform
you. an additional 12-15 reps. Lean away from the cable.
Knees to chest,
Focus on controlled
squeezing reps, straightened legs more to
your delts.
NOTES
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.
Keep elbows at ~30' angle from torso. Pull the weight
Start withyour
towards yournavel.
elbows in front of you and palms facing in.
Brace
press. upper back against bench 45 degree incline, keep
shoulder
Can performbackseated
as youorcurl.
standing. Press the dumbbell straight
up and down behind your head.
NOTES
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.
bottom,
Squeeze don't bounce.
your abs to move the weight, don't use your arms to
help.
NOTES

Keep yourperform
12-15 do Nordic
the weight GHR
by ~50%,
machine.
Dropset:
bench, curl reps,
elbows slightlyby
in ~50%,
front of
perform
Knees to chest,
Focus on controlled
your delts.
NOTES
width grip.elbows at 45', lean your torso forward 15',
Tuck your
towards your navel.
Brace upper back against bench 45 degree incline, keep
press.
shoulder backseated
Can perform as youorcurl.
NOTES
bottom,
help.
NOTES

Keep yourperform
12-15 do Nordic
the weight GHR
by ~50%,
machine.
Dropset:
bench, curl reps,
elbows slightlyby
in ~50%,
front of
perform
Knees to chest,
Focus on controlled
your delts.
NOTES
Tuck your
Start withyour
towards yournavel.
press.
shoulder
as youorcurl.
NOTES
bottom,
help.
NOTES

Keep yourperform
12-15 do Nordic
the weight GHR
by ~50%,
machine.
Dropset:
bench, curl reps,
elbows slightlyby
in ~50%,
front of
perform
Knees to chest,
Focus on controlled
your delts.
NOTES
Tuck your
Start withyour
towards yournavel.
Brace
shoulder
as youorcurl.
NOTES
bottom,
help.
NOTES
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
press.
curl.
Dropset: performform.
light, emphasize 10-12 reps, drop the weight by ~50%,
perform an additional
Dropset: perform 10-12 10-12
reps,reps.
the weight
concentric,
perform supinated curl (palms up) on the eccentric.your
perform 10-1210-12
reps,reps.
dropFocus on squeezing
the weight by ~50%,
lateral
perform delt
an to move the10-12
additional weight.
reps. Focus on bringing your
NOTES
Focus on squeezing your chest.
only do a dropset: 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 superset: perform 12-15 reps, drop
Be
theultra strict
wieght by with form,
~50%, drivean
perform elbows out and
additional back
12-15 at 45
reps.
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.
NOTES
Maintain a neutral lower back, set your hips back, don't allow
your
Take spine
mediumto round.
strides, minimize the amount you push off your
rear leg.
Hold a plate or DB to your chest and crunch hard!
NOTES
form
Focusconsistent.
form consistent.
press.
curl.
reps,reps.
the weight
concentric,
perform supinated curl (palms up) on on
thesqueezing
eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,your
an additional 10-12 reps. Focus
lateral
perform delt
an to move the10-12
additional weight.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
your
Take spine
mediumto round.
rear leg.
NOTES
form consistent.
form consistent.
press.
curl.
reps,reps.
the weight
concentric,
perform 10-1210-12
reps,reps.
the weight by ~50%,
lateral
perform delt
an to move the10-12
additional weight.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
your
Take spine
mediumto round.
rear leg.
NOTES
form
Focusconsistent.
form consistent.
press.
curl.
reps,reps.
the weight
concentric,
perform 10-1210-12
reps,reps.
the weight by ~50%,
lateral
perform delt
an to move the10-12
additional weight.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
your
Take spine
mediumto round.
rear leg.
THE ESSENTIALS PROGRAM - 4x WEEK (UPPER, LOWER)
WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS
UPPER BODY

SEATED CABLE ROW 1 2 10-12 (drop
set)
WORKING
SETS
LOWER BODY

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)
A2: HANGING LEG RAISE 1 2 10-12
SUGGESTED 1
WEEK 1 EXERCISE WARM UP SETS WORKING REPS

SETS
MACHINE SHOULDER PRESS 2 2 10-12
WEIGHTED PULLUP 1 2 8-10
UPPER BODY
10-12 (drop
CABLE CHEST PRESS 2 2
set)
10-12 (drop
set)
A1: BAYESIAN CABLE CURL 1 2 12-15
A2: TRICEPS PRESSDOWN 1 2 12-15
12-15
(dropset)
WORKING
SETS
LEG PRESS 2 3 10-12
LOWER BODY
10-12
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1
WORKING
SETS
PPER BODY
UPPER BODY 2-GRIP LAT PULLDOWN 2 2 10-12

10-12 (drop
set)
WORKING
SETS
LOWER BODY

10-12 (drop
set)
SUGGESTED 1
WORKING
SETS
UPPER BODY
10-12 (drop
set)
10-12 (drop
set)
12-15
(dropset)
WORKING
SETS
LEG PRESS 2 3 10-12
LOWER BODY
10-12
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1
WORKING
SETS
UPPER BODY

10-12 (drop
set)
UPPER B
WORKING
SETS
LOWER BODY

10-12 (drop
set)
SUGGESTED 1
WORKING
SETS
UPPER BODY
10-12 (drop
set)
10-12 (drop
set)
12-15
(dropset)
WORKING
SETS
LEG PRESS 2 3 10-12
LOWER BODY
10-12
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1
WORKING
SETS
UPPER BODY

10-12 (drop
set)
WORKING
SETS
LOWER BODY HACK SQUAT (BACK OFF) 0 1 8-10
10-12 (drop
set)
SUGGESTED 1
WORKING
SETS
UPPER BODY
10-12 (drop
set)
10-12 (drop
set)
12-15
(dropset)
WORKING
SETS
LEG PRESS 2 3 10-12
LOWER BODY
10-12
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1
WORKING
SETS
UPPER BODY
INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

WORKING
SETS
SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg
10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

LOWER BODY
A1: ROMAN CHAIR CRUNCH 1 2 12-15
SUGGESTED 1
WORKING
SETS
T-BAR ROW 2 2 10-12
UPPER BODY
MACHINE CHEST PRESS 2 2 8-10
8-10
LAT PULLDOWN 2 2
(dropset)
A1: DB TRICEPS KICKBACK 1 2 12-15
A2: SPIDER CURL 1 2 12-15
12-15
(dropset)
WORKING
SETS
LOWER BODY

SUGGESTED 1
WORKING
SETS
UPPER BODY

WORKING
SETS
10-12 per
leg
LOWER BODY

SUGGESTED 1
WORKING
SETS
T-BAR ROW 2 2 10-12
UPPER BODY
8-10
LAT PULLDOWN 2 2
(dropset)
12-15
(dropset)
WORKING
SETS
LOWER BODY

SUGGESTED 1
WORKING
SETS
UPPER BODY

WORKING
SETS
10-12 per
leg
LOWER BODY

SUGGESTED 1
WORKING
SETS
T-BAR ROW 2 2 10-12
UPPER BODY
8-10
LAT PULLDOWN 2 2
(dropset)
12-15
(dropset)
WORKING
SETS
LOWER BODY

SUGGESTED 1
WORKING
SETS
UPPER BODY

WORKING
SETS
10-12 per
leg
LOWER BODY

SUGGESTED 1
WORKING
SETS
T-BAR ROW 2 2 10-12
UPPER BODY
8-10
LAT PULLDOWN 2 2
(dropset)
12-15
(dropset)
WORKING
SETS
LOWER BODY

SUGGESTED 1
WORKING
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10
UPPER BODY
10-12
(dropset)
12-15
(dropset)
A1: OVERHEAD CABLE TRICEPS
1 2 12-15
EXTENSIONS
WORKING
SETS
LOWER BODY

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12
SUGGESTED 1
WORKING
SETS
UPPER BODY
8-10
NEUTRAL GRIP LAT PULLDOWN 2 2
(dropset)
CABLE CHEST PRESS 2 2 10-12

A1: INVERSE ZOTTMAN CURL 1 2 10-12
A2: CABLE TRICEPS KICKBACK 1 2 12-15
10-12
(dropset)
WORKING
SETS
LOWER BODY
12-15
LEG EXTENSION 1 1
(dropset)

A2: PLATE-WEIGHTED CRUNCH 1 2 12-15
SUGGESTED 1
WORKING
SETS
UPPER BODY
10-12
(dropset)
12-15
(dropset)
1 2 12-15
EXTENSIONS
WORKING
SETS
LOWER BODY

SUGGESTED 1
WORKING
SETS
UPPER BODY
8-10
(dropset)

10-12
(dropset)
WORKING
SETS
LOWER BODY
12-15
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1
WORKING
SETS
UPPER BODY
10-12
(dropset)
12-15
(dropset)
1 2 12-15
EXTENSIONS
WORKING
SETS
LOWER BODY

SUGGESTED 1
WORKING
SETS
UPPER BODY
8-10
(dropset)

10-12
(dropset)
WORKING
SETS
LOWER BODY
12-15
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1
WORKING
SETS
UPPER BODY
10-12
(dropset)
12-15
(dropset)
1 2 12-15
EXTENSIONS
WORKING
SETS
LOWER BODY

SUGGESTED 1
WORKING
SETS
UPPER BODY
8-10
(dropset)

10-12
(dropset)
WORKING
SETS
LOWER BODY
12-15
LEG EXTENSION 1 1
(dropset)

SUGGESTED 1
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION
SUBSTITUTION
OPTION 2
LEG PRESS TOE
9-10 0 MINS SEATED CALF RAISE
PRESS
9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH
LOAD RPE REST SUBSTITUTION OPTION 1 SUBSTITUTION

OPTION 2
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS
NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
INCLINE CHEST CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW
10 0 MINS DB INCLINE CURL DB CURL
DB TRICEPS
10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK
MACHINE LATERAL
RAISE
SUBSTITUTION
OPTION
45' 2
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION
LEG PRESS TOE

10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
CRUNCH

SUBSTITUTION
OPTION 2
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION
SUBSTITUTION
OPTION 2
LEG PRESS TOE
PRESS

SUBSTITUTION
OPTION 2
9-10 ~2 MINS
PRESS ARNOLD PRESS
NEUTRAL-GRIP
PULLUP
9-10 ~2 MINS
DB TRICEPS
KICKBACK
MACHINE LATERAL
RAISE
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
LEG PRESS TOE

PRESS
PLATE-WEIGHTED
CRUNCH

SUBSTITUTION
OPTION 2
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
OVERHEAD CABLE
TRICEPS EXTENSION
SUBSTITUTION
OPTION 2
LEG PRESS TOE
PRESS

SUBSTITUTION
OPTION 2
9-10 ~2 MINS
PRESS ARNOLD PRESS
NEUTRAL-GRIP
PULLUP
9-10 ~2 MINS
DB TRICEPS
KICKBACK
MACHINE LATERAL
RAISE
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
LEG PRESS TOE

PRESS
PLATE-WEIGHTED
CRUNCH

SUBSTITUTION
OPTION 2
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION
SUBSTITUTION
OPTION 2
LEG PRESS TOE
PRESS

SUBSTITUTION
OPTION 2
9-10 ~2 MINS
PRESS ARNOLD PRESS
NEUTRAL-GRIP
PULLUP
9-10 ~2 MINS
DB TRICEPS
KICKBACK
MACHINE LATERAL
RAISE
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
LEG PRESS TOE

PRESS
PLATE-WEIGHTED
CRUNCH

SUBSTITUTION
OPTION
2-GRIP 2
LAT
PULLDOWN
8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS
CHEST-SUPPORTED T-BAR
ROW
9-10 ~2 MINS
10 ~1.5MINS
SUBSTITUTION
OPTION 2

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE
LEG PRESS TOE
9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUBSTITUTION
STANDING DB ARNOLD OPTION
MACHINE2
9-10 ~2 MINS
9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW
NEUTRAL-GRIP LAT
PULLDOWN TRICEPS
9-10 0 MINS CABLE TRICEPS KICKBACK
PRESSDOWN
BAYESIAN CABLE
9-10 ~1.5MINS DB PREACHER CURL
CURL
10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
CRUNCH

SUBSTITUTION
OPTION
2-GRIP 2
LAT
PULLDOWN
ROW
9-10 ~2 MINS
10 ~1.5MINS
SUBSTITUTION
OPTION 2

LEG PRESS TOE
PRESS
SUBSTITUTION
MACHINE2
9-10 ~2 MINS
NEUTRAL-GRIP LAT
PULLDOWN TRICEPS
PRESSDOWN
BAYESIAN CABLE
CURL
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION

PLATE-WEIGHTED
CRUNCH

SUBSTITUTION
OPTION
2-GRIP 2
LAT
PULLDOWN
ROW
9-10 ~2 MINS
10 ~1.5MINS
SUBSTITUTION
OPTION 2

LEG PRESS TOE
PRESS
SUBSTITUTION
MACHINE2
9-10 ~2 MINS
NEUTRAL-GRIP LAT
PULLDOWN TRICEPS
PRESSDOWN
BAYESIAN CABLE
CURL
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION

PLATE-WEIGHTED
CRUNCH

SUBSTITUTION
OPTION
2-GRIP 2
LAT
PULLDOWN
ROW
9-10 ~2 MINS
10 ~1.5MINS
SUBSTITUTION
OPTION 2

LEG PRESS TOE
PRESS
SUBSTITUTION
MACHINE2
9-10 ~2 MINS
NEUTRAL-GRIP LAT
PULLDOWN TRICEPS
PRESSDOWN
BAYESIAN CABLE
CURL
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION

PLATE-WEIGHTED
CRUNCH

SUBSTITUTION
OPTION 2
9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T-BAR SHOULDER PRESS
ROW
10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS
SUBSTITUTION
OPTION 2
LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH
SUBSTITUTION
OPTION 2
SEATED DB SHOULDER MACHINE
9-10 ~2 MINS
9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

10 0 MINS HAMMER CURL DB CURL
9-10 ~1.5MINS CABLE TRICEPS KICKBACK TRICEPS PULLDOWN
CABLE LATERAL
RAISE
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS

SUBSTITUTION
OPTION 2

9-10 ~2 MINS
PRESS
ROW
SUBSTITUTION
OPTION 2
LEG PRESS TOE

PRESS
ROMAN CHAIR
CRUNCH
SUBSTITUTION
OPTION 2
9-10 ~2 MINS

CABLE LATERAL
RAISE
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS

SUBSTITUTION
OPTION 2

9-10 ~2 MINS
PRESS
ROW
SUBSTITUTION
OPTION 2
LEG PRESS TOE

PRESS
ROMAN CHAIR
CRUNCH
SUBSTITUTION
OPTION 2
9-10 ~2 MINS

CABLE LATERAL
RAISE
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS

SUBSTITUTION
OPTION 2

9-10 ~2 MINS
PRESS
ROW
SUBSTITUTION
OPTION 2
LEG PRESS TOE

PRESS
ROMAN CHAIR
CRUNCH
SUBSTITUTION
OPTION 2
9-10 ~2 MINS

CABLE LATERAL
RAISE
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS

NOTES
form
Focusconsistent.
upright.
NOTES
form
Drop consistent.
Dropset:
Smooth and perform 10-12rep
consistent reps, drop the weight by ~50%,
tempo.
perform an additional 10-12 reps. Do seated if available.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
or Nordic Hamyour calves at the
Curl.
Knees to chest, controlled reps, straighten legs more to
NOTES
together,
Don't stoppull to your lower
in between reps, chest, avoid using
keep smooth momentum.
and controlled
tension on the delts.
Pull
Can your elbows down
be performed andorin,
seated minimizeFocus
standing. swinging.
on squeezing
Focus on squeezing
your chest. yourdo
Last set only shoulder blades
a dropset: together,
perform drive
10-12 reps,
your
drop elbows down
the weight byand back.
~50%, Last set
perform anonly do a dropset:
additional 10-12 reps.
perform
Keep your 10-12
elbow reps, dropyour
behind the weight by ~50%, perform
torso throughout anof
the range
motion, focus on squeezing your bicep. Sets are per arm.
Focus on perform
Dropset: squeezing yourreps,
12-15 triceps to the
drop move the weight.
weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers.
NOTES
your hamstrings
Medium to move
NOTES
form
Focusconsistent.
Bring
shoulder keep
blades your torso
together, drive
upright.
Arc the bar10-12
reps.
NOTES
form
Drop consistent.
Dropset:
tempo.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
Curl.
NOTES
together,
and controlled
Pull
standing. swinging.
on squeezing
Focus on squeezing your shoulder blades
your chest. Last set only do a dropset: perform together, drive
10-12 reps,
your
drop elbows down
~50%, Last set
perform
Keep your 10-12
the range
Focus on perform
weight by ~50%,
NOTES
your hamstrings
Medium to move
NOTES
form
Focusconsistent.
Bring
shoulder keep
blades your torso
together, drive
upright.
NOTES
form
Drop consistent.
Dropset:
tempo.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
Curl.
NOTES
together,
and controlled
Pull
standing. swinging.
on squeezing
Focus on squeezing
your chest. yourdo
Last set only shoulder blades
a dropset: together,
perform drive
10-12 reps,
your
drop elbows down
~50%, Last set
perform
Keep your 10-12
the range
Focus on perform
weight by ~50%,
NOTES
your hamstrings
Medium to move
NOTES
form
Focusconsistent.
Bring
shoulder keep
blades your torso
together, drive
upright.
Arc the bar10-12
reps.
NOTES
form
Drop consistent.
Dropset:
tempo.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
Curl.
NOTES
together,
and controlled
Pull
standing. swinging.
on squeezing
Focus on squeezing your shoulder blades
your chest. Last set only do a dropset: perform together, drive
10-12 reps,
drop the weight by ~50%, perform an additional 10-12 reps.
perform
Keep your 10-12
the range
Focus on perform
weight by ~50%,
NOTES
your hamstrings
Medium to move
NOTES
Tuck your
Start withyour
towards yournavel.
Brace
shoulder
as youorcurl.
NOTES
Keep your hips straight, do Nordic Ham Curl if no GHR

machine.
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
Press
out is all
toothe way up to your toes, stretch your calves at the
challenging.
NOTES
Bring
Focusdumbbells all the
on squeezing yourway down,blades
shoulder keep your torsoas
together upright.
you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).
Think about pull your elbows "down" not "in". Last set only
do a dropset: perform 8-10 reps, drop the weight by ~50%,
Lean slightly
perform forward, lock
an additional 8-10your
reps.elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
Lean
elbowsaway frominthe
slightly cable.
front Focus on squeezing your delts.
of you.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
bottom,
help.
NOTES
Tuck your
Start withyour
towards yournavel.
press.
shoulder
as youorcurl.
NOTES

machine.
Press
out is all
challenging.
NOTES
Bring
together upright.
you pull
shrugging).
Lean slightly
Lean
slightly cable.
of you.
NOTES
bottom,
help.
NOTES
Tuck your
Start withyour
towards yournavel.
press.
shoulder
as youorcurl.
NOTES

machine.
Press
out is all
challenging.
NOTES
Bring
together upright.
you pull
shrugging).
Lean slightly
Lean
slightly cable.
of you.
NOTES
bottom,
help.
NOTES
Tuck your
Start withyour
towards yournavel.
press.
shoulder
as youorcurl.
NOTES

machine.
Press
out is all
challenging.
NOTES
Bring
together upright.
you pull
shrugging).
Lean slightly
Lean
slightly cable.
of you.
NOTES
bottom,
help.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
form
Focusconsistent.
form consistent.
curl.
bottom,
Perform don't
these bounce.
slowly, focus on keeping your lower back
against the ground throughout the set.
NOTES
Start
light, with your elbows
emphasize form. in front of you and palms facing in.
press.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
Can be performed seated or standing. Focus on squeezing
your
Hammerchest.
curl on concentric, supinated curl (palms up) on the
eccentric.
Lean slightly forward, lock your elbow behind your torso
Focus on squeezing
(shoulder your lateral delt to move the weight. Last
hyperextension).
set only do a dropset: 10-12 reps, drop the weight by ~50%,
NOTES
your
Take spine
mediumto round.
rear leg.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
form
Focusconsistent.
form consistent.
curl.
bottom,
Perform don't
these bounce.
NOTES
Start
press.
your
Hammerchest.
eccentric.
Focus on squeezing
hyperextension).
NOTES
your
Take spine
mediumto round.
rear leg.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
form
Focusconsistent.
form consistent.
curl.
bottom,
Perform don't
these bounce.
NOTES
Start
press.
your
Hammerchest.
eccentric.
Focus on squeezing
hyperextension).
NOTES
your
Take spine
mediumto round.
rear leg.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
form
Focusconsistent.
form consistent.
curl.
bottom,
Perform don't
these bounce.
NOTES
Start
press.
your
Hammerchest.
eccentric.
Focus on squeezing
hyperextension).
NOTES
your
Take spine
mediumto round.
rear leg.
THE ESSENTIALS PROGRAM - 5x WEEK (UPPER, LOWER, PPL)
WORKING
SETS
UPPER BODY

SEATED CABLE ROW 1 2 10-12 (drop
set)
WORKING
SETS
LOWER BODY

10-12 (drop
set)
SUGGESTED
WEEK 1 EXERCISE WARM UP SETS WORKING REPS

SETS
10-12 (drop
set)
12-15 (drop
PUSH
TRICEPS PRESSDOWN 1 2
set)
CLOSE-GRIP PUSH UP 1 1 Failure

DB LATERAL RAISE 1 2 12-15
WORKING
1-ARM HALF KNEELING LAT SETS
1 1 10-12
PULLDOWN
PULL
BAYESIAN CABLE CURL 1 2 12-15

10-12
ROPE FACEPULL 1 2
(dropset)
WORKING
SETS
LEG PRESS 2 3 10-12
10-12
LEGS
LEG EXTENSION 1 1
(dropset)
LEGS
SUGGESTED
WORKING
SETS
UPPER BODY

10-12 (drop
set)
WORKING
SETS
LOWER BODY

10-12 (drop
set)
SUGGESTED
WORKING
SETS
10-12 (drop
set)
12-15 (drop
PUSH
set)

WORKING
1 1 10-12
PULLDOWN
PULL

10-12
ROPE FACEPULL 1 2
(dropset)
WORKING
SETS
LEG PRESS 2 3 10-12
LEGS
10-12
LEGS LEG EXTENSION 1 1
(dropset)

SUGGESTED
WORKING
SETS
UPPER BODY

10-12 (drop
set)
WORKING
SETS
LOWER BODY

10-12 (drop
set)
SUGGESTED
WORKING
SETS
10-12 (drop
set)
12-15 (drop
PUSH
set)

WORKING
1 1 10-12
PULLDOWN
PULL

10-12
ROPE FACEPULL 1 2
(dropset)
WORKING
SETS
LEG PRESS 2 3 10-12
10-12
LEGS
LEG EXTENSION 1 1
(dropset)

SUGGESTED
WORKING
SETS
UPPER BODY

10-12 (drop
set)
WORKING
SETS
LOWER BODY

10-12 (drop
set)
SUGGESTED
WORKING
SETS
10-12 (drop
set)
12-15 (drop
PUSH
set)

WORKING
1 1 10-12
PULLDOWN
PULL

PULL
10-12
ROPE FACEPULL 1 2
(dropset)
WORKING
SETS
LEG PRESS 2 3 10-12
10-12
LEGS
LEG EXTENSION 1 1
(dropset)

SUGGESTED
WORKING
SETS
UPPER BODY

WORKING
SETS
10-12 per
leg
LOWER BODY

SUGGESTED
WORKING
SETS
12-15
PUSH
CABLE TRICEPS KICKBACK 1 2

(dropset)
CABLE LATERAL RAISE 1 2 12-15
WORKING
1 1 10-12
PULLDOWN
T-BAR ROW 2 2 10-12
PULL
8-10
PULL
LAT PULLDOWN 2 3
(dropset)
12-15
REVERSE PEC DECK 1 2
(dropset)
12-15
SPIDER CURL 1 2
(dropset)
WORKING
SETS
LEGS

SUGGESTED
WORKING
SETS
UPPER BODY

WORKING
SETS
10-12 per
leg
LOWER BODY

SUGGESTED
WORKING
SETS
12-15
PUSH

(dropset)
WORKING
1 1 10-12
PULLDOWN
PULL
T-BAR ROW 2 2 10-12
8-10
PULL LAT PULLDOWN 2 3
(dropset)
12-15
(dropset)
12-15
SPIDER CURL 1 2
(dropset)
WORKING
SETS
LEGS

SUGGESTED
WORKING
SETS
UPPER BODY

WORKING
SETS
10-12 per
leg
LOWER BODY

SUGGESTED
WORKING
SETS
12-15
PUSH

(dropset)
WORKING
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN
T-BAR ROW 2 2 10-12
8-10
PULL
LAT PULLDOWN 2 3
(dropset)
12-15
(dropset)
12-15
SPIDER CURL 1 2
(dropset)
WORKING
SETS
LEGS

SUGGESTED
WORKING
SETS
UPPER BODY

WORKING
SETS
10-12 per
leg
LOWER BODY

SUGGESTED
WORKING
SETS
12-15
PUSH

(dropset)
WORKING
1 1 10-12
PULLDOWN
T-BAR ROW 2 2 10-12
8-10
PULL
LAT PULLDOWN 2 3
(dropset)
12-15
(dropset)
12-15
SPIDER CURL 1 2
(dropset)
WORKING
SETS
LEGS

SUGGESTED
WORKING
SETS
UPPER BODY
10-12
(dropset)
12-15
(dropset)
1 2 12-15
EXTENSIONS
WORKING
SETS
LOWER BODY

SUGGESTED
WORKING
SETS
10-12
(dropset)
10-12
PUSH
DB TRICEPS KICKBACK 1 2
(dropset)
MACHINE LATERAL RAISE 1 2 10-12
WORKING
1 1 10-12
PULLDOWN 8-10
(dropset)
PULL
10-12
(dropset)
BENT-OVER REVERSE DB FLYE 1 2 15-20
WORKING
SETS
12-15
LEGS
LEG EXTENSION 1 1
(dropset)

SUGGESTED
WORKING
SETS
UPPER BODY
10-12
(dropset)
12-15
(dropset)
1 2 12-15
EXTENSIONS
WORKING
SETS
LOWER BODY

SUGGESTED
WORKING
SETS
10-12
(dropset)
PUSH
10-12
PUSH
(dropset)
WORKING
1 1 10-12
PULLDOWN 8-10
(dropset)
PULL
10-12
(dropset)
WORKING
SETS
12-15
LEGS
LEG EXTENSION 1 1
(dropset)

SUGGESTED
WORKING
SETS
UPPER BODY
10-12
(dropset)
12-15
(dropset)
1 2 12-15
EXTENSIONS
WORKING
SETS
LOWER BODY

SUGGESTED
WORKING
SETS
10-12
(dropset)
10-12
PUSH
(dropset)
WORKING
1 1 10-12
PULLDOWN 8-10
(dropset)
PULL
10-12
(dropset)
WORKING
SETS
12-15
LEGS
LEG EXTENSION 1 1
(dropset)

SUGGESTED
WORKING
SETS
UPPER BODY
10-12
(dropset)
12-15
(dropset)
1 2 12-15
EXTENSIONS
WORKING
SETS
LOWER BODY

SUGGESTED
WORKING
SETS
10-12
(dropset)
10-12
PUSH
(dropset)
WORKING
1 1 10-12
PULLDOWN 8-10
(dropset)
PULL
10-12
(dropset)
WORKING
SETS
12-15
LEGS
LEG EXTENSION 1 1
(dropset)

SUGGESTED
SUBSTITUTION
OPTION 2
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION
SUBSTITUTION
OPTION 2

LEG PRESS TOE
PRESS
SUGGESTED REST DAY
LOAD RPE REST SUBSTITUTION OPTION 1 SUBSTITUTION

SEATED DB SHOULDER OPTION 2DB
STANDING
9-10 ~2 MINS
PRESS ARNOLD PRESS
DB TRICEPS
9-10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK
INCLINE CLOSE-GRIP KNEELING
10 ~1.5MINS
PUSH UP MODIFIED PUSH UP
MACHINE LATERAL
RAISE
SUBSTITUTION
OPTION 2
7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN
NEUTRAL-GRIP
PULLUP
10 ~1.5MINS DB INCLINE CURL DB CURL

10 ~1.5MINS REVERSE PEC DECK REVERSE CABLE FIVE
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION

LEG PRESS TOE
PRESS
PLATE-WEIGHTED
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION
SUBSTITUTION
OPTION 2
LEG PRESS TOE
PRESS
SUGGESTED REST DAY

SUBSTITUTION
STANDING
9-10 ~2 MINS
PRESS ARNOLD PRESS
DB TRICEPS
KICKBACK
10 ~1.5MINS
MACHINE LATERAL
RAISE
SUBSTITUTION
OPTION 2
NEUTRAL-GRIP
PULLUP

SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
LEG PRESS TOE

PRESS
PLATE-WEIGHTED
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION
SUBSTITUTION
OPTION 2
LEG PRESS TOE
PRESS
SUGGESTED REST DAY

SUBSTITUTION
STANDING
9-10 ~2 MINS
PRESS ARNOLD PRESS
DB TRICEPS
KICKBACK
10 ~1.5MINS
MACHINE LATERAL
RAISE
SUBSTITUTION
OPTION 2
NEUTRAL-GRIP
PULLUP

SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
LEG PRESS TOE

PRESS
PLATE-WEIGHTED
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2
MACHINE
PULLDOWN
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
TRICEPS EXTENSION
SUBSTITUTION
OPTION 2
LEG PRESS TOE
PRESS
SUGGESTED REST DAY

SUBSTITUTION
STANDING
9-10 ~2 MINS
PRESS ARNOLD PRESS
DB TRICEPS
KICKBACK
10 ~1.5MINS
MACHINE LATERAL
RAISE
SUBSTITUTION
OPTION 2
NEUTRAL-GRIP
PULLUP

SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
LEG PRESS TOE

PRESS
PLATE-WEIGHTED
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
OPTION
2-GRIP 2
LAT
PULLDOWN
ROW
9-10 ~2 MINS
10 ~1.5MINS
SUBSTITUTION
OPTION 2

LEG PRESS TOE
PRESS
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2
STANDING DB ARNOLD MACHINE
9-10 ~2 MINS
TRICEPS
9-10 ~1.5MINS DB TRICEPS KICKBACK
INCLINE CLOSE-GRIP PRESSDOWN
KNEELING
10 ~1.5MINS
SUBSTITUTION
OPTION 2
NEUTRAL-GRIP LAT
PULLDOWN
10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL
BAYESIAN CABLE
CURL
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION

PLATE-WEIGHTED
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
OPTION
2-GRIP 2
LAT
PULLDOWN
ROW
9-10 ~2 MINS
10 ~1.5MINS
SUBSTITUTION
OPTION 2

LEG PRESS TOE
PRESS
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2
9-10 ~2 MINS
TRICEPS
KNEELING
10 ~1.5MINS
SUBSTITUTION
OPTION 2
NEUTRAL-GRIP LAT
PULLDOWN
BAYESIAN CABLE
CURL
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION

PLATE-WEIGHTED
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
OPTION
2-GRIP 2
LAT
PULLDOWN
ROW
9-10 ~2 MINS
10 ~1.5MINS
SUBSTITUTION
OPTION 2

LEG PRESS TOE
PRESS
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2
9-10 ~2 MINS
TRICEPS
KNEELING
10 ~1.5MINS
SUBSTITUTION
OPTION 2
NEUTRAL-GRIP LAT
PULLDOWN
BAYESIAN CABLE
CURL
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION

PLATE-WEIGHTED
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
OPTION
2-GRIP 2
LAT
PULLDOWN
ROW
9-10 ~2 MINS
10 ~1.5MINS
SUBSTITUTION
OPTION 2

LEG PRESS TOE
PRESS
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2
9-10 ~2 MINS
TRICEPS
KNEELING
10 ~1.5MINS
SUBSTITUTION
OPTION 2
NEUTRAL-GRIP LAT
PULLDOWN
BAYESIAN CABLE
CURL
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION

PLATE-WEIGHTED
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2

9-10 ~2 MINS
PRESS
ROW
SUBSTITUTION
OPTION 2
LEG PRESS TOE

PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
SEATED DB SHOULDER OPTION
MACHINE2
9-10 ~2 MINS
CABLE TRICEPS
9-10 ~1.5MINS TRICEPS PRESSDOWN
INCLINE CLOSE-GRIP KICKBACK
KNEELING
10 ~1.5MINS
CABLE LATERAL
RAISE
SUBSTITUTION
OPTION 2

SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2

9-10 ~2 MINS
PRESS
ROW
SUBSTITUTION
OPTION 2
LEG PRESS TOE

PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
MACHINE2
9-10 ~2 MINS
CABLE TRICEPS
KNEELING
10 ~1.5MINS
CABLE LATERAL
RAISE
SUBSTITUTION
OPTION 2

SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2

9-10 ~2 MINS
PRESS
ROW
SUBSTITUTION
OPTION 2
LEG PRESS TOE

PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED REST DAY

SUBSTITUTION
MACHINE2
9-10 ~2 MINS
CABLE TRICEPS
KNEELING
10 ~1.5MINS
CABLE LATERAL
RAISE
SUBSTITUTION
OPTION 2

SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS
SUGGESTED REST DAY

SUBSTITUTION
OPTION 2

9-10 ~2 MINS
PRESS
ROW
SUBSTITUTION
OPTION 2
LEG PRESS TOE

PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED REST DAY
SUBSTITUTION
MACHINE2
9-10 ~2 MINS
CABLE TRICEPS
KNEELING
10 ~1.5MINS
CABLE LATERAL
RAISE
SUBSTITUTION
OPTION 2

SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
LEG PRESS TOE

PRESS
SUGGESTED REST DAY

NOTES
form
Focusconsistent.
upright.
NOTES
form consistent.
Drop the weight back and focus on controlling the negative.
Dropset:
tempo.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
Curl.
bottom,
Knees todon't
chest,bounce.
controlled reps, straighten legs more to
NOTES
Don't stop between reps, keep smooth and controlled tesion
Can be delts.
on the 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 additional 10-12 reps.
Focus on squeezing your triceps to move the weight. Last set
only do a dropset: perform 12-15 reps, drop the weight by
~50%, perform additional 12-15 reps.
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
Raise the dumbbells "out" not "up", mind muscle connection
possible.
with middle fibers.
NOTES
Keep chest tall, keep elbow tucked in close to your torso,
focus on squeezing your lat to move the weight.
1.5x shoulder width grip, pull your chest to the bar.

together, put to your lower chest, avoid using momentum.
Keep your elbow behind your torso throughout the range of
Pull yourfocus
motion, elbows
on up and out,your
squeezing squeeze your
bicep. Setsshoulder blades
are per arm.
together. Last set only do a dropset: perform 10-12 reps,
NOTES
your spine
Medium to round.
width feet placement on the platform, don't allow
NOTES
form
Focusconsistent.
Bring
shoulder keep
blades your torso
together, drive
upright.
Arc the bar10-12
reps.
NOTES
form
Drop consistent.
Dropset:
tempo.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
Curl.
NOTES
Can be delts.
possible.
with middle fibers.
NOTES

Pull yourfocus
motion, elbows
on up and out,your
are per arm.
NOTES
your spine
Medium to round.
NOTES
form
Focusconsistent.
Bring
shoulder keep
blades your torso
together, drive
upright.
Arc the bar10-12
reps.
NOTES
form
Drop consistent.
Dropset:
tempo.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
Curl.
bottom,
Knees todon't
chest,bounce.
controlled reps, straighten legs more to
NOTES
Can be delts.
possible.
with middle fibers.
NOTES

Pull yourfocus
motion, elbows
on up and out,your
are per arm.
NOTES
your spine
Medium to round.
NOTES
form
Focusconsistent.
Bring
shoulder keep
blades your torso
together, drive
upright.
Arc the bar10-12
reps.
NOTES
form
Drop consistent.
Dropset:
tempo.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
Curl.
NOTES
Can be delts.
possible.
with middle fibers.
NOTES

Pull yourfocus
motion, elbows
on up and out,your
are per arm.
NOTES
your spine
Medium to round.
NOTES
Tuck your
Start withyour
towards yournavel.
press.
shoulder
as youorcurl.
NOTES

machine.
Press
out is all
challenging.
NOTES
Lean
Bring slightly
dumbbellsforward,
all thelock
wayyour elbow
down, keepbehind your torso
your torso upright.
(shoulder hyperextension). Last set only do a dropset:
Hands
perform slightly
12-15narrower
reps, dropthan
the shoulder
weight bywidth.
~50%,Keep youran
perform
elbows tucked
additional 12-15inreps.
close to your torso. As many reps as
possible.
Lean away from the cable. Focus on squeezing your delts.
NOTES
Focus on squeezing
focus on squeezing your
your lat
shoulder blades
to move together as you pull
the weight.
shrugging).
do a dropset:
Swing perform
the weight "out"8-10 reps, drop
not "back". Lastthe
setweight
only dobya~50%,
perform
Brace an
your additional
chest 8-10
against an reps.
incline bench,
dropset: perform 12-15 reps, drop the weight by curl with your
~50%,
elbows
performslightly in front12-15
an additional of you. Last set only do a dropset:
reps.
NOTES
bottom,
help.
NOTES
Tuck your
Start withyour
towards yournavel.
press.
shoulder
as youorcurl.
NOTES

machine.
Press
out is all
challenging.
NOTES
Lean
Bring slightly
dumbbellsforward,
all thelock
wayyour elbow
your torso upright.
Hands
perform slightly
12-15narrower
reps, dropthan
the shoulder
weight bywidth.
~50%,Keep youran
perform
elbows tucked
possible.
NOTES
Focus on squeezing your shoulder blades together as you pull
the weight
Think abouttowards
pull youryou. Keep"down"
elbows your shoulders
not "in".down (avoid
Last set only
shrugging).
Swing the weight "out" not "back". Last set only do a
perform
Brace
dropset: an
your additional
chest
perform 12-158-10
against anreps.
incline
reps, bench,
drop the curlby
weight with your
~50%,
elbows
reps.
NOTES
bottom,
help.
NOTES
Tuck your
Start withyour
towards yournavel.
Brace
shoulder
as youorcurl.
NOTES

machine.
Press
out is all
challenging.
NOTES
Lean
Bring slightly
dumbbellsforward,
all thelock
wayyour elbow
your torso upright.
Hands
perform slightly
12-15narrower
reps, dropthan
the shoulder
weight bywidth.
~50%,Keep youran
perform
elbows tucked
possible.
NOTES
Focus on squeezing
your lat
shoulder
to moveblades together as you pull
the weight.
the
Think about pull your elbows "down" not "in".down
weight towards you. Keep your shoulders (avoid
Last set only
shrugging).
perform
Brace
dropset: an
your additional
chest
perform 12-158-10
against anreps.
reps,incline bench,
drop the curlby
weight with your
~50%,
elbows
reps.
NOTES
bottom,
help.
NOTES
Tuck your
Start withyour
towards yournavel.
Brace
shoulder
as youorcurl.
NOTES

machine.
Press
out is all
challenging.
NOTES
Lean
Bring slightly
dumbbellsforward,
all thelock
wayyour elbow
your torso upright.
Hands
perform slightly
12-15narrower
reps, dropthan
the shoulder
weight bywidth.
~50%,Keep youran
perform
elbows tucked
possible.
NOTES
Focus on squeezing
your lat
shoulder
to moveblades together as you pull
the weight.
the
Think about pull your elbows "down" not "in".down
weight towards you. Keep your shoulders (avoid
Last set only
shrugging).
perform
Brace
dropset: an
your additional
chest
perform 12-158-10
against anreps.
reps,incline bench,
drop the curlby
weight with your
~50%,
elbows
reps.
NOTES
bottom,
help.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
form
Focusconsistent.
form consistent.
curl.
bottom,
Perform don't
these bounce.
Start with your elbows in frontNOTES

of you and palms facing in.
Rotate the dumbbells so that your
Can be performed seated or standing. palms faceon
Focus forward as you
squeezing
press.
Lean slightlyLast
your chest. forward, lock
set only doyour elbow behind
a dropset: yourdrop
10-12 reps, torsothe
(shoulder
weight by hyperextension).
~50%, perform anLast set only10-12
additional do a dropset:
reps. 10-12
Hands slightly
reps, drop the narrower
weight bythan
~50%,shoulder
performwidth. Keep your
an additional 10-12
elbows
reps. tucked in close to your torso. As many reps as
possible.
Focus on squeezing your lateral delt to move the weight.
NOTES
Pull
focusyour elbows down
on squeezing youragainst your sides.
lat to move Last set only do a
the weight.
Hammer curl on concentric, supinated curl (palms up) on the
eccentric. Last set only do a dropset: perform 10-12 reps,
Mind-muscle connection
drop the weight by ~50%,with rear an
perform delts, sweep the
additional weight
10-12 reps.
out.
NOTES
your
Take spine
mediumto round.
rear leg.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
form
Focusconsistent.
form consistent.
curl.
bottom,
Perform don't
these bounce.
NOTES
Can be performed seated or standing.palms faceon
squeezing
press.
your chest. Last set only do a dropset: 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
(shoulder hyperextension). Last set only do a dropset: 10-12
Hands slightly
weight bythan shoulder
~50%, performwidth. Keep your
an additional 10-12
elbows
possible.
NOTES
Pull
the weight.
additional weight
10-12 reps.
out.
NOTES
your
Take spine
mediumto round.
rear leg.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
form
Focusconsistent.
form consistent.
curl.
bottom,
Perform don't
these bounce.
NOTES
squeezing
press.
your chest. Last set only do a dropset: 10-12 reps, drop the
(shoulder
reps. 10-12
Hands slightly
weight bythan
~50%,shoulder
an additional 10-12
elbows
possible.
NOTES
Pull
the weight.
additional weight
10-12 reps.
out.
NOTES
your
Take spine
mediumto round.
rear leg.
NOTES
Be
theultra strict
~50%, drivean
additional back
12-15 at 45
reps.
degree angle.
NOTES
form
Focusconsistent.
form consistent.
curl.
bottom,
Perform don't
these bounce.
Start with your elbows in frontNOTES
of you and palms facing in.
squeezing
press.
Lean slightlyLast
your chest. forward, lock
set only doyour elbow behind
a dropset: yourdrop
10-12 reps, torsothe
(shoulder
reps. 10-12
Hands slightly
weight bythan
~50%,shoulder
an additional 10-12
elbows
possible.
NOTES
Pull
the weight.
additional weight
10-12 reps.
out.
NOTES
your
Take spine
mediumto round.
rear leg.

The Essentials Program Jeff Nippard

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THE ESSENTIALS PROGRAM - 2x WEEK (FULL BODY)

2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP

8-10 per SMITH MACHINE

SUGGESTED 2-3 REST DAYS

SUGGESTED 2-3 REST DAYS

2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP

8-10 per SMITH MACHINE

SUGGESTED 2-3 REST DAYS

SUGGESTED 2-3 REST DAYS

2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP

8-10 per SMITH MACHINE

SUGGESTED 2-3 REST DAYS

SUGGESTED 2-3 REST DAYS

2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP

8-10 per SMITH MACHINE

SUGGESTED 2-3 REST DAYS

SUGGESTED 2-3 REST DAYS

10-12 per SMITH MACHINE

SUGGESTED 2-3 REST DAYS

SINGLE-LEG LEG PRESS (BACK 10-12 per

PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW

SUGGESTED 2-3 REST DAYS

10-12 per SMITH MACHINE

SUGGESTED 2-3 REST DAYS

SINGLE-LEG LEG PRESS (BACK 10-12 per

PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW

SUGGESTED 2-3 REST DAYS

10-12 per SMITH MACHINE

SUGGESTED 2-3 REST DAYS

SINGLE-LEG LEG PRESS (BACK 10-12 per

PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW

SUGGESTED 2-3 REST DAYS

10-12 per SMITH MACHINE

SUGGESTED 2-3 REST DAYS

SINGLE-LEG LEG PRESS (BACK 10-12 per

PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW

SUGGESTED 2-3 REST DAYS

10-12 2-GRIP LAT

SUGGESTED 2-3 REST DAYS

MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT

NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL

SUGGESTED 2-3 REST DAYS

10-12 2-GRIP LAT

SUGGESTED 2-3 REST DAYS

MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT

NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL

SUGGESTED 2-3 REST DAYS

10-12 2-GRIP LAT

SUGGESTED 2-3 REST DAYS

MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT

NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL

SUGGESTED 2-3 REST DAYS

10-12 2-GRIP LAT

SUGGESTED 2-3 REST DAYS

MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT

NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL

SUGGESTED 2-3 REST DAYS

DB STEP UP Take medium strides, let your torso lean forward.

DB STEP UP Take medium strides, let your torso lean forward.

DB STEP UP Take medium strides, let your torso lean forward.