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Hypertrophy



StuDocu is not sponsored or endorsed by any college or university Hypertrophy Anésthesie (Université Mohammed V Rabat) StuDocu is not sponsored or endorsed by any college or university Anésthesie (Université Mohammed V Rabat) Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


HYPERTROPHY PROGRAM FUNDAMENTALS JEFF NIPPARD Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


HYPERTROPHY PROGRAM JEFF NIPPARD WRITTEN BY FUNDAMENTALS Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


ABOUT ME  4 ABOUT THIS PROGRAM  6 VKEY TERMS  8 ANATOMY                                        9 FREQUENTLY ASKED QUESTIONS      20 WARM UP                          25 EXERCISE SUBSTITUTIONS                          27 REST DAYS AND TRAINING DAYS                          30 FULL BODY PROGRAM   33  UPPER/LOWER PROGRAM  49 BODYPART PROGRAM  65 PROGRAM EXPLAINED   81  PROGRAM VARIABLES  85 EXERCISE VIDEO LINKS  88 REFERENCES  93 DISCLAIMER  97 TABLE OF CONTENTS Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 4 Jeff is a professional drug-free bodybuilder and powerlifter. Through his informative  and entertaining Youtube channel which has gathered a fan-base of over 700,000  subscribers, Jeff aims to share the knowledge he has gathered through university  education and field experience with others who are passionate about the science  behind building muscle, losing fat and getting healthier. He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 and as a  powerlifter, Jeff held the Canadian national record for the bench press in 2014. As a  powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press and a 518 lb deadlift  with an all time best Wilks score of 446.  With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite  scientific knowledge to compliment his practical experience acquired through  ABOUT ME Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 5 training and coaching. Jeff has coached women’s bikini and men’s bodybuilding  national and provincial champions, professional natural bodybuilders and nationally  and IPF Worlds qualified raw powerlifters. He has presented seminars on Block  Periodization, concurrent training and nutrition and training for natural bodybuilding  in academic settings including the 2014 Online Fitness Summit and at the University  of Iowa. He has aspirations of completing a PhD in exercise science or a related field. Jeff currently lives in Kelowna, Canada where he is producing informative YouTube  videos and podcasts while preparing for his next competition season in natural  bodybuilding in 2019.  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 6 ABOUT THIS PROGRAM WHAT THIS PROGRAM IS Before we dive into the anatomy and architecture behind the training program itself,  I want to make it clear what this training manual is intended to accomplish. As I’ll  repeat throughout this document, the primary goal of The Fundamentals Program is  to establish a solid strength base with specifically selected foundational exercises.  There are three separate 8-week programs included: a full body routine (3 days per  week), an upper/lower routine (4 days per week) and a bodypart split routine (5 days  per week). The level of volume and the types of exercises included in each routine  are very similar, meaning that the three routines are equally appropriate regardless  of your experience level. In other words, you will see the same results running either  of the three routines in whatever order you see fit and according to your schedule or  your training preferences. All three are included to provide variety, so that you can  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 7 pick a routine that suits your needs best and, once you run through it, you have the  option of running another two unique programs for 8 weeks a piece. WHAT THIS PROGRAM ISN’T This Fundamentals Training Program manual is not intended to be an all-inclusive  resource for all things training related. I initially wrote this document as a supplement  to my Training Fundamentals YouTube Series, meaning that there will be information  covered in the series that won’t be recapitulated here. At the time of writing, I plan  to release The Fundamentals Book (title subject to change) later in 2018 or early  2019 which will cover anything and everything training related from A to Z. The  main purpose of this program is to provide three tangible, actionable programs  that can be executed without having to understand all of the underpinnings of my  programming science and philosophy. With that said, there is still plenty to chew on  here: just about 90 pages in total, including a full blown anatomy section (something  I didn’t have the chance to cover in my Fundamentals YouTube Series in detail), a  section explaining the specific programming principles at play (volume, intensity,  frequency, etc.), video links for technique demonstration for each exercise and 26  unique scientific references. Still, if you’re an unexperienced new trainee, I would  strongly recommend watching my Fundamentals YouTube Series, since it will help  strengthen your grasp of the concepts being discussed here.  This program isn’t intended to teach or instruct you on basic lifting technique and  assumes you already have a basic understanding of how to perform the exercises  included with proper form. If there are any exercises you aren’t familiar or confident  with, please refer to the video links section for demonstration. It also comes strongly  recommended that you have a personal trainer, coach or experienced friend provide  feedback on your technique for new movements. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 8 KEY TERMS DB:  Dumbbell LSRPE:  Last set RPE PROGRESSIVE OVERLOAD:  The gradual increase of stress placed upon the body  during exercise training. In training contexts, this generally involves progressively  increasing some lifting parameter over time (usually weight or reps) ROM:  Range of motion RPE:  Rate of perceived exertion. A measure of how difficult a set was on a 1-10 scale,  with 10 meaning muscular failure was achieved.  TEMPO:  The speed at which the lift occurs.  DOMS : Delayed Onset Muscle Soreness Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 9 ANATOMY Figure 1 : The Main Posterior Muscles  Figure 2 : The Main Anterior Muscles Major muscles of the body.  Ride side: superficial; left side: deep (posterior view) Major muscles of the body.  Ride side: superficial; left side: deep (anterior view) Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 10 FUNCTIONAL ANATOMY It is important to understand the functional anatomy and biomechanics of the  main muscles we’ll be targeting before we can understand how to best train them.  Functional anatomy determines what muscles can do. There are two things to  consider when looking at a muscle’s functional anatomy – its origin and insertion.  Muscles attach to bone by tendons from at least two points. The origin is the fixed  attachment which does not move and the insertion is the attachment which moves  closer to the origin when a muscle contracts. This is the contracting phase, referred  to as the concentric phase (also known as the “positive” phase), which is normally  followed by the eccentric phase (lowering the weight – also known as the “negative”  phase). QUADRICEPS: The quadriceps (“quads” for short) are  comprised of four muscles, often referred to as “heads”:  the vastus lateralis (“quad sweep”), vastus medialis (“tear  drop”), rectus femoris (the middle portion of your upper  thigh), and vastus intermedius (which runs underneath the  rectus femoris). The quads act to extend the knee, taking  the leg from a bent position to a straight position. Each  muscle of the quad has its own unique insertion which we  won’t worry about too much here. Just remember that the  main action of the quads is to extend (straighten) the knee.
 
ORIGIN: The vasti muscles originate on the body of femur 
(“thigh bone”). The rectus femoris originates on the illium 
of the “hip bone” INSERTION: Tibial tuberosity EXERCISES: Squat, walking lunge, leg extension Figure 3 : Quadriceps Anatomy  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 11 HAMSTRINGS: The hamstrings are actually a  complex of four muscles: semimembranosus,  semitendinosus, and biceps femoris (which  consists of a long head and a short head).  The hamstrings collectively act to both flex  the knee (take the leg from a straightened  position to a bent position, as in a leg curl)  and extend the hip (pushing your hips  forward, as in a deadlift).   ORIGIN: The semitendinosus,  semimembranosus, and long head of the  biceps femoris originate on the ischial  tuberosity. The short head of the biceps  femoris originates on the linea aspera. INSERTION: The semitendinosus and  semimembranosus both insert on the tibia,  while both the long and short heads of the  biceps femoris insert at the fibula.   EXERCISES: Deadlift, romanian deadlift, leg  curl Figure 4 : Hamstrings Anatomy Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 12 GLUTEALS: The gluteals (or “glutes”) are also a complex of muscles consisting of the  gluteus maximus, gluteus medius, and gluteus minimus. As the name suggests, the  gluteus maximus is the largest of the three, followed by the gluteus medius, and the  smallest gluteus minimus. The gluteus maximus has multiple origins including the  pelvis, sacrum, coccyx, and thoracolumbar fascia and multiple insertions including  the upper femur and IT band. Because of this, it is able to perform a wide variety of  functions, but primarily:   - Hip extension (push your hips forward)   - Hip abduction (move your thigh away from the midline)   - Hip external rotation (rotating your thigh bone outwards)   - Posterior pelvic tilt (tucking your butt “in”) The smaller glute medius still occupies a hefty portion of the rear hip musculature  and functions primarily as a stabilizer during dynamic movement and as a hip  abductor. It originates on the pelvis and inserts on the femur. It is most effectively  trained with exercises that require a high degree of stability, especially unilateral  movements such as walking lunges, and exercises that train hip abduction, such as  machine hip abductions.  ORIGIN: The gluteus maximus, medius, and minimus  originate on the ilium. INSERTION: The gluteus maximus and gluteus minimus  insert to the iliotibial tract (IT band) and the gluteal  tuberosity on the femur. The gluteus medius inserts to the  greater trochanter on the femur.  EXERCISES: Hip thrust, squat, walking lunge, deadlift,  machine seated hip abduction Figure 5 : Gluteals Anatomy  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 13 PECTORALIS: There are two pectoralis muscles (pecs for short) located on your  chest: the pectoralis major and the pectoralis minor. The pectoralis major can be  divided into two heads: the clavicular head or “upper chest” (which originates at  the clavicle) and the sternal head or “lower chest” (which originates at the sternum).  The pecs act to adduct the upper arm (bring the upper arm across the body), and to  internally rotate the shoulder joint.  The clavicular fibers also aid in shoulder flexion  (raising your upper arm up), but the sternal fibers do not. ORIGIN: The pectoralis major originates on the sternum and clavicle. The pectoralis  minor originates on the  3rd-5th ribs. INSERTION: The  pectoralis major inserts  on the humerus.  The pectoralis minor  inserts to the coracoid  process (front of your  shoulder). EXERCISES: Bench  press, dumbbell incline  press, cable flies, dips,  military press Figure 6 : Pectoral Anatomy Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 14 BACK: The back is  comprised of a massive web  of muscles, so for the sake of  simplicity we will only look  at the largest back muscles.  The latissimus dorsi (lats for  short) is a big muscle which  runs from just underneath  your arm pit all the way  down to the bottom of your  back. The lats primarily act to  extend the shoulder (bring  your upper arm downward)  and adduct the shoulder  (moving your elbows  towards your mid back). The trapezius (traps for  short), is another large  muscle running from the  base of the skull down to the  middle of your inner back.  When people think about  the traps, they tend to only  think of the upper fibers, but the middle and lower fibers take up a very large surface  area as well. The traps act to elevate the scapulae (shrugging your shoulders), retract  the scapulae (pull the shoulder blades back), and extend the shoulder (pull your  arms backward when your elbows are raised). Figure 7 : Latissimus Dorsi Anatomy Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 15 LATS: ORIGIN: Illiac crest and thoracolumnar  fascia INSERTION: Humerus EXERCISES: Supinated pulldowns,  chest-supported T-bar row, seated face  pull, deadlift (isometric contraction to  prevent shoulder flexion) TRAPS:  ORIGIN: Occipital bone (upper traps),  corresponding supraspinous ligaments  for the mid and lower traps INSERTION: nuchal ligament EXERCISES: Chest-supported T-bar  row, cable seated row, seated face  pull, deadlift (isometric contraction to  prevent scapular depression) Figure 8 : Trapezius Anatomy Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 16 BICEPS: The biceps brachii  are a two-headed muscle  containing a long head and a  short head. They collectively  act to flex the elbows (bring  the elbow from a straightened  position to a bent position),  and supinate the wrist  (twist the pinky upwards).  The brachialis, which runs  underneath the biceps brachii,  is also a strong elbow flexor. ORIGIN: coracoid process, supraglenoid tubercle INSERTION: Radial tuberosity EXERCISES: Supinated pulldowns, dumbbell supinated curl, single-arm cable curl Figure 9 : Biceps Anatomy  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 17 TRICEPS: The triceps lie on the back of your upper arm and are made up of three  heads: a long head, a medial head, and a lateral head. The triceps collectively act  to extend the elbow (bring the elbows  from a bent position to a straightened  position).  ORIGIN: Infraglenoid tubercle, radial  groove INSERTION: Olecranon process on ulna EXERCISES: Rope triceps extension,  dips, dumbbell skull crusher, bench  press, military press, dumbbell incline  press DELTOIDS: The deltoids (or delts for short) are  comprised of 3 different heads, the anterior deltoid  (the “front” delt), the lateral deltoid (also known as the  “middle” delt, and often mistakenly called the “medial  delt”), and the posterior delt (also known as the “rear”  delt). The anterior delt acts to flex the shoulder (raise  the arm up), the lateral delt acts to abduct the upper  arm (raise your upper arm out directly to your sides),  and the posterior delt acts to abduct the shoulder (pull  the shoulder back when the elbows are raised).   Figure 10:  Triceps Anatomy Figure 11:  Deltoid Anatomy Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 18 ORIGIN: Clavicle, acromion process, spine of scapula INSERTION: deltoid tuberosity of humerus EXERCISES: Military press, dumbbell incline press, barbell bench press, lateral raise,  seated face pull ABS: The abs are a huge web containing many muscles which all have a similar  function. When talking about the abs, we are typically referring to the rectus  abdominis – which is the muscle that makes the “6-pack”. The rectus abdominis acts  to flex the spine, rotate the torso, and resist spinal extension (prevent your lower  back from arching inwards). ORIGIN: Crest of pubis INSERTION: Xiphoid process EXERCISES: Crunches, planks Figure 11:  Abdominal Anatomy  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 19 CALVES: The calves are a complex consisting of two muscles  – the gastrocnemius (or gastroc for short) and the soleus.  The gastrocnemius is the big muscle underneath the back  of your knee and the soleus is a smaller, flatter muscle which  runs underneath the gastroc down to your ankle. Both the  gastroc and soleus act to plantarflex the ankle (point your  toes down).  ORIGIN: Lateral and medial condyle of femur INSERTION: tendo calcaneus EXERCISE: Standing calf raise   Figure 12:  Anatomy of the Calf Muscles Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 20 1:  How do I know if I am progressing? A:  Bodybuilding is a marathon, not a sprint. It can be difficult to accurately  determine if you are making visual progress day-to-day or even week-to-week.  Taking physique progress photos every 4-6 weeks and comparing them side by  side is a good way to detect visual differences that you simply wouldn’t notice in the  mirror. But ultimately, because of the relationship between strength gain and muscle  gain, the main metric I want you to use for tracking your progress is strength. If  you’re getting stronger, you’re progressing. It is strongly recommended to log every  workout either in writing (print the program out or use a separate notebook) or in an  app, so you don’t have to rely on memory to keep track of personal strength records.  Taking body measurements a few times a year can also be helpful (arms, thigh, waist,  neck) but simply focusing on steady strength progression will be your best proxy for  determining muscular progress. F.A.Q. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 21 2:  How much muscle can I expect to gain? A:  How you respond to training will be largely determined by genetic factors. As  a rough ballpark estimate for untrained male individuals, 1-2 lbs of muscle gain  per month is reasonable (12-24 lbs of muscle gained in your first year). For early  intermediates with about 1 year of lifting experience, progress will likely slow down  to roughly 0.5-1 lbs of muscle gain per month (6-12 lbs of muscle gained in your  second year). For practical purposes, women can divide muscle gain estimates in  half.    3:  What gym equipment should I use? A:  Gym equipment is optional as there are no required pieces of equipment to gain  muscle and increase strength. With that being said, investing in an 10mm prong or  lever belt, knee sleeves, squat shoes, and straps can be beneficial in allowing you to  lift more weight for certain exercises. YOU CAN FIND ALL OF MY RECOMMENDED EQUIPMENT AT THE FOLLOWING LINKS:  BELTS: https://www.rise.ca/collections/men-lifting-belts/products/old-school-leather-belt?ref=jeff https://www.rise.ca/collections/men-lifting-belts/products/10mm-lever-belt-black?ref=jeff   STRAPS: https://www.rise.ca/products/lifting-straps-military?ref=jeff KNEE SLEEVES: https://www.rise.ca/products/knee-sleeve-green?ref=jeff SQUAT SHOES: Adidas Powerlift 3.1 (The squat shoes I currently am using) - Link Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 22 4:  I have a belt. When should I wear it? A:  Optionally use a lifting belt for working sets on exercises like squats, deadlifts and  overhead (military) presses. Strength is a specific skill, so practice every rep in exactly  the same way (meaning, if you’re going to use a belt at all, use it consistently and for  the same movements). I wouldn’t recommend wearing on a belt on light warm-up  sets. 5:  I am not getting sore from my workouts. Is the program not working? A:  Muscle soreness is largely attributed to eccentric contractions [22] and long  muscle length contractions [23]. Delayed onset muscle soreness (DOMS) isn’t  required for hypertrophy to occur, but the associated muscle damage might play a  role in hypertrophy [24]. With that said, the main goal of the program is to establish a  strength foundation, not to get you feeling sore. In fact, reduced soreness over time  indicates that your body is adapting and recovering, which is actually a good thing  for continued progress.  6: I am getting very sore from my workouts. Should I skip the gym until I am not  sore? A:  You may experience increased soreness when you first begin the program  because it is presenting a new stress to your body. Foam rolling can help reduce  DOMS [25] and increase ROM [26], so if you are consistently getting sore week  after week, consider adding a short 3-5 minute foam rolling routine at the end of  the workouts. Otherwise, training while sore is not inherently problematic for muscle  growth unless it puts you at an increased risk of injury. If you’re having a difficult  time getting into position for any of the planned exercises, or finding it difficult  to complete a full ROM due to pain, do not train. Otherwise, in the case of mild  soreness, perform a slightly longer warm up for each exercise and use your own  discretion with avoiding injury being a top priority. One extra rest day will not set you  back very far, but a serious injury will.  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 23 7: Should I eat in a caloric deficit, maintenance, or surplus while running this  program?  A: Eating in a slight caloric surplus will yield the best results and best recovery,  however, if your main goal is fat loss, eating in a caloric deficit will be necessary. As a  beginner, you can continue to make strength and size progress while in a moderate  caloric deficit and achieve body recomposition (lose fat and build muscle at the  same time) if protein intake is sufficient (0.8-1g/lb bodyweight as a ballpark). 8: The warm-up isn’t enough for me. Can I add to it? A: You can add warm-up exercises to the protocol but your warm-up shouldn’t take  any longer than 10-20 minutes. It is important to stay injury-free, so don’t rush into  your workout. 9.   Why is there such little exercise variation from week to week?  A: Changing exercises from week to week is more likely to flatten out the strength  progression curve. While there is some variation from week to week, most exercises  are kept constant to ensure both progression (by adding volume incrementally to  these specific movements) and mastery of exercise form and technique. If after 8  weeks you feel like you need to switch things up, then you can run one of the other 2  programs included in this manual. 10. There are 3 different splits. Which one should I run? Since adherence and sustainability are arguably the most important factors for long  term success, it is important to start with a program that you think you will enjoy and  actually stick to. Have a look through the 3 programs and go with the one that looks  most appealing to you. I am a big fan of the upper/lower split personally, so if you  are totally unsure, that would be a good one to start with.  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 24 11. What do I do after I finished the program? You have the option of running back through the same program again for another  8 weeks or moving on to one of the other splits provided. After the 1-2 year  mark of running these programs, you will likely want to graduate on to one of my  Intermediate Programs.   12. What are the blank boxes in the middle of each program for? They are for you to track your weights each week, so you can focus on strength  progression from week 1 to week 8. Of course, this will only work if you print the  program out. The other option would be to keep a notebook and simply pencil  in your lifts each week. Keeping up with this habit of tracking is going to be an  extremely important part of your success on this program.  Please direct all other question to [email protected]. Please avoid directing questions  about this program to my social media as it is not a reliable means of making contact  with me or getting the correct information.  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 25 Before we look at exactly how you should warm-up, it’s important to consider  what the warm-up portion of your training session serves to accomplish. Warming  up should function to increase your core body temperature, which improves  performance [1] [2]. Your circadian rhythm also helps determine your core body  temperature at any given point in time. When you wake up, your core body  temperature is at its lowest, and it increases throughout the day.  There seems to be  a “sweet spot” for core body temperature, so doing 5-10 minutes of low-moderate  intensity cardio is especially prudent if you exercise early in the morning [3].  Secondly, warm-ups serve as a way to increase muscle activation. Doing dynamic  warm-ups (exercises and drills which take you through a range of motion) can  improve performance and force output [4]. Don’t view your warm-up as just “going  through the motions.” The goal is to always be very mindful about the muscles you  WARM UP Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 26 are contracting and the bodily movements you’re doing. A proper and complete  warm up helps strengthen this mindfulness.  Lastly, foam rolling has been shown to reduce DOMS (delayed onset muscle  soreness)  [5]. Brief foam rolling with a specific focus on “tight areas” before a  session can improve range of motion [6] and prevent injury [7]. Light foam rolling for  2-3 minutes prior to lifting is recommended. Before beginning with your working weight for the first exercise for each bodypart,  perform a basic loading pyramid where you pyramid up in weight with 1-3 light sets,  getting progressively heavier until you reach your working weight for that exercise.  EXERCISE SETS REPS/TIME NOTES LOW INTENSITY CARDIO N/A 5-10MIN PICK ANY MACHINE WHICH ELEVATES YOUR HEART RATE TO  100-135BPM FOAM ROLLING/LACROSSE BALL N/A 2-3MIN FOAM ROLL LARGE MUSCLE GROUPS: QUADS, LATS, CALVES.  OPTIONALLY USE A LACROSSE BALL FOR SMALLER MUSCLE  GROUPS: PECS, DELTS, HAMSTRINGS FRONT/BACK LEG SWING 2 12 12 EACH LEG SIDE/SIDE LEG SWING 2 12 12 EACH LEG STANDING GLUTE SQUEEZE 2 15 SEC SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE PRONE TRAP RAISE 2 15 MIND MUSCLE CONNECTION WITH MID BACK CABLE EXTERNAL ROTATION 2 15 15 EACH SIDE CABLE INTERNAL ROTATION 2 15 15 EACH SIDE OVERHEAD SHRUG 2 15 LIGHT SQUEEZE ON TRAPS AT THE TOP OF EACH REP Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 27 EXERCISE SUBSTITUTIONS If for whatever reason you are unable to perform any of the exercises in this program,  I have provided a list of suitable alternatives. While I encourage you to run the  program as written and include all of the listed exercises if possible, in the case of  risking an injury or flare up, it is always wise to avoid exercises that you think may  cause pain and stick to exercises that you can perform safely. The exercises below  are the ones that most commonly require substitutions. When making a substitution,  keep the sets, reps, rest times, etc. the same and simply swap out one movement for  the other as you feel appropriate.  SQUAT: Leg Press + 15 reps of lower back extensions (for example, if you were  programmed to do 3 sets of 8 reps on the squat, but are unable to squat, substitute  squats for 3 sets of 8 on the leg press and then add an additional 3 sets of 15 reps of  lower back extensions). Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 28 DEADLIFT: Barbell Hip Thrust + 15 reps of lower back extensions (see description  above) ROMANIAN DEADLIFT: Glute Ham Raise DB WALKING LUNGE: Single Leg Dumbbell Hip Thrust  BARBELL HIP THRUST: Leg Extension Machine Hip Thrust MACHINE STANDING CALF RAISE: Dumbbell Standing Calf Raise (hold a dumbbell  in one hand and use the other hand for balance) LYING LEG CURL: Dumbbell Leg Curl (place a dumbbell between your legs, lie on a  bench and curl it up) LEG EXTENSION: If you’re unable to perform leg extensions, simply remove them  from the program since they are not a mandatory exercise for quad growth MACHINE SEATED HIP ABDUCTION: Standing Cable Hip Abduction or Plate- Loaded Hip Abduction (place a 25-35 lb plate on the side of your upper thigh and  perform abductions)  BARBELL BENCH PRESS: Dumbbell Bench Press or Hammer Strength Machine Press DUMBBELL INCLINE PRESS: Hammer Strength Machine Incline Press MILITARY PRESS: Standing Dumbbell Shoulder Press CABLE FLY: Dumbbell Fly or Pec Deck Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 29 ASSISTED DIP: Decline Dumbbell Press or Decline Barbell Press or Hammer Strength  Decline Press SUPINATED PULLDOWN: Reverse Grip Assisted Pullup SEATED CABLE ROW: 1-Arm Dumbbell Row CHEST-SUPPORTED T-BAR ROW: Chest-Supported Dumbbell Row (brace your  upper chest against an incline bench and perform rows with two dumbbells at the  same time) Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 30 REST DAYS AND TRAINING DAYS While your body doesn’t know what day of the week it is, it is a good idea to get  into a consistent 7 day lifting schedule that ensures you aren’t skipping sessions and  falling behind on the program. Below is one example of how you could set your  training week up for each routine, but keep in mind that as long as you are getting all  of your training sessions in by the end of the week, how you space out your rest days  is much less important. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 31 FULL BODY ROUTINE: MONDAY: FULL BODY #1 TUESDAY: REST WEDNESDAY: FULL BODY #2 THURSDAY: REST FRIDAY: FULL BODY #3 SATURDAY: REST SUNDAY: REST *Try to place at least one rest day between full body sessions UPPER/LOWER ROUTINE: MONDAY: LOWER BODY #1 TUESDAY: UPPER BODY #1 WEDNESDAY: REST THURSDAY: LOWER BODY #2 FRIDAY: UPPER BODY #2 SATURDAY: REST SUNDAY: REST  
BODY PART SPLIT ROUTINE: MONDAY: CHEST AND TRICEPS TUESDAY: LEGS AND ABS WEDNESDAY: BACK AND BICEPS THURSDAY: REST FRIDAY: LEGS AND ABS SATURDAY: SHOULDERS AND ARMS SUNDAY: REST  *Alternatively, you could train 5 days in a row and rest on the weekends with the Body  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 32 PART SPLIT ROUTINE  MONDAY: CHEST AND TRICEPS TUESDAY: LEGS AND ABS WEDNESDAY: BACK AND BICEPS THURSDAY: REST FRIDAY: LEGS AND ABS SATURDAY: SHOULDERS AND ARMS SUNDAY: REST *Alternatively, you could train 5 days in a row and rest on the weekends with the Body  Part Split Routine. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY PROGRAM PROGRAM WEEK 1 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR  YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT  YOUR SCAPULAE DURING THE ECCENTRIC LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH  YOUR ARMS DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T  LET YOUR UPPER ARM MOVE FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.  USE A PAD SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. JEFF NIPPARD’S    4 WEEK STRENGTH BASE FUNDAMENTALS PROGRAM /FULL BODY FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL BENCH PRESS 3 8 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER  BLADES AND STAY FIRM ON THE BENCH LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X  SHOULDER WIDTH GRIP ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T  ALLOW YOUR SPINE TO ROUND ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT  THE BOTTOM, DON’T BOUNCE DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR  POINTER FINGER TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME: *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 1:  DAYS 1-3 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY PROGRAM PROGRAM WEEK 2 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL BENCH PRESS 3 8 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER  BLADES AND STAY FIRM ON THE BENCH LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X  SHOULDER WIDTH GRIP ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T  ALLOW YOUR SPINE TO ROUND ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT  THE BOTTOM, DON’T BOUNCE DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR  POINTER FINGER FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR  YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT  YOUR SCAPULAE DURING THE ECCENTRIC LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH  YOUR ARMS DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T  LET YOUR UPPER ARM MOVE FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.  USE A PAD SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 2:  DAYS 1-3 FULL BODY JEFF NIPPARD’S    4 WEEK STRENGTH BASE FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR  YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT  YOUR SCAPULAE DURING THE ECCENTRIC LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH  YOUR ARMS DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T  LET YOUR UPPER ARM MOVE FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 2:  DA FULL BODY JEFF NIPPARD’S    4 WEEK STRENG FUNDAMENTALS PROGRAM /FULL BODY Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY PROGRAM PROGRAM WEEK 3 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL BENCH PRESS 3 8 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER  BLADES AND STAY FIRM ON THE BENCH LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X  SHOULDER WIDTH GRIP ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T  ALLOW YOUR SPINE TO ROUND ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT  THE BOTTOM, DON’T BOUNCE DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR  POINTER FINGER FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR  YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT  YOUR SCAPULAE DURING THE ECCENTRIC LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH  YOUR ARMS DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T  LET YOUR UPPER ARM MOVE FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.  USE A PAD SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 3:  DAYS 1-3 FULL BODY JEFF NIPPARD’S    4 WEEK STRENGTH BASE FUNDAMENTALS PROGRAM /FULL BODY Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY PROGRAM PROGRAM WEEK 4 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL BENCH PRESS 3 8 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER  BLADES AND STAY FIRM ON THE BENCH LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X  SHOULDER WIDTH GRIP ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T  ALLOW YOUR SPINE TO ROUND ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT  THE BOTTOM, DON’T BOUNCE DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR  POINTER FINGER FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR  YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT  YOUR SCAPULAE DURING THE ECCENTRIC LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH  YOUR ARMS DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T  LET YOUR UPPER ARM MOVE FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.  USE A PAD SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 4:  DAYS 1-3 FULL BODY JEFF NIPPARD’S    4 WEEK STRENGTH BASE FUNDAMENTALS PROGRAM /FULL BODY Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY PROGRAM PROGRAM 5 WEEK Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY DUMBBELL SEATED SHOULDER  PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,  KEEP YOUR TORSO UPRIGHT SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH  DOMINANT ARM BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.  USE A PAD PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR  SIDE FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR  SIDES DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST  YOUR SIDES DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR  LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE SINGLE-ARM CABLE CURL 3 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM  BEHIND YOUR TORSO FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER  BLADES AND STAY FIRM ON THE BENCH NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR  SIDES LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT SINGLE-ARM ROPE TRICEP  EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER  ARM STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT  THE BOTTOM, DON’T BOUNCE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 5:  DAYS 1-3 FULL BODY JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE FUNDAMENTALS PROGRAM /FULL BODY Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY PROGRAM PROGRAM WEEK 6 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY DUMBBELL SEATED SHOULDER  PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,  KEEP YOUR TORSO UPRIGHT SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH  DOMINANT ARM BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.  USE A PAD PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR  SIDE FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR  SIDES DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST  YOUR SIDES DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR  LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE SINGLE-ARM CABLE CURL 3 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM  BEHIND YOUR TORSO FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER  BLADES AND STAY FIRM ON THE BENCH NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR  SIDES LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT SINGLE-ARM ROPE TRICEP  EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER  ARM STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT  THE BOTTOM, DON’T BOUNCE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 6:  DAYS 1-3 FULL BODY JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE FUNDAMENTALS PROGRAM /FULL BODY Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY PROGRAM PROGRAM WEEK 7 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY DUMBBELL SEATED SHOULDER  PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,  KEEP YOUR TORSO UPRIGHT SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH  DOMINANT ARM BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.  USE A PAD PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR  SIDE FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR  SIDES DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST  YOUR SIDES DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR  LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE SINGLE-ARM CABLE CURL 3 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM  BEHIND YOUR TORSO FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER  BLADES AND STAY FIRM ON THE BENCH NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR  SIDES LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT SINGLE-ARM ROPE TRICEP  EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER  ARM STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT  THE BOTTOM, DON’T BOUNCE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 7:  DAYS 1-3 FULL BODY JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE FUNDAMENTALS PROGRAM /FULL BODY Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD   FUNDAMENTALS HYPERTROPHY PROGRAM 47 FULL BODY PROGRAM PROGRAM WEEK 8 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


FULL BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY DUMBBELL SEATED SHOULDER  PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,  KEEP YOUR TORSO UPRIGHT SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH  DOMINANT ARM BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.  USE A PAD PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR  SIDE FULL BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT  OF THE BAR PRIOR TO MOVING IT OFF THE GROUND CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR  SIDES DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST  YOUR SIDES DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO  LEAN FORWARD ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR  LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE SINGLE-ARM CABLE CURL 3 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM  BEHIND YOUR TORSO FULL BODY #3 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER  BLADES AND STAY FIRM ON THE BENCH NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR  SIDES LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT SINGLE-ARM ROPE TRICEP  EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER  ARM STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT  THE BOTTOM, DON’T BOUNCE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. WEEK 8:  DAYS 1-3 FULL BODY JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE FUNDAMENTALS PROGRAM /FULL BODY Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER/UPPER PROGRAM WEEK 1 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW  YOUR SPINE TO ROUND BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE  A PAD LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO  MAKE THE WEIGHT MOVE CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR  ARMS UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND  STAY FIRM ON THE BENCH LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X  SHOULDER WIDTH GRIP MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR  HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR  SCAPULAE DURING THE ECCENTRIC CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER  FINGER SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE  BAR PRIOR TO MOVING IT OFF THE GROUND DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN  FORWARD SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO  MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK  NEUTRAL, DOUBLE OVERHAND GRIP DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING WEEK 1:  DAYS 1-4 FUNDAMENTALS PROGRAM / LOWER/UPPER  JEFF NIPPARD’S    4 WEEK STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER/UPPER PROGRAM WEEK 2 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW  YOUR SPINE TO ROUND BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE  A PAD LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO  MAKE THE WEIGHT MOVE CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR  ARMS UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND  STAY FIRM ON THE BENCH LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X  SHOULDER WIDTH GRIP MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR  HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR  SCAPULAE DURING THE ECCENTRIC CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER  FINGER SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE  BAR PRIOR TO MOVING IT OFF THE GROUND DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN  FORWARD SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO  MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK  NEUTRAL, DOUBLE OVERHAND GRIP DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING WEEK 2:  DAYS 1-4 JEFF NIPPARD’S    4 WEEK STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. FUNDAMENTALS PROGRAM / LOWER/UPPER  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER/UPPER PROGRAM WEEK 3 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW  YOUR SPINE TO ROUND BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE  A PAD LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO  MAKE THE WEIGHT MOVE CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR  ARMS UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND  STAY FIRM ON THE BENCH LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X  SHOULDER WIDTH GRIP MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR  HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR  SCAPULAE DURING THE ECCENTRIC CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER  FINGER SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE  BAR PRIOR TO MOVING IT OFF THE GROUND DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN  FORWARD SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO  MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK  NEUTRAL, DOUBLE OVERHAND GRIP DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING WEEK 3:  DAYS 1-4 JEFF NIPPARD’S    4 WEEK STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. FUNDAMENTALS PROGRAM / LOWER/UPPER  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER/UPPER PROGRAM WEEK 4 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW  YOUR SPINE TO ROUND BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE  A PAD LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO  MAKE THE WEIGHT MOVE CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR  ARMS UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND  STAY FIRM ON THE BENCH LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X  SHOULDER WIDTH GRIP MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR  HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR  SCAPULAE DURING THE ECCENTRIC CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS  TOGETHER (NOT YOUR HANDS) DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER  FINGER SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE  BAR PRIOR TO MOVING IT OFF THE GROUND DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN  FORWARD SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO  MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER  WIDTH GRIP ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK  NEUTRAL, DOUBLE OVERHAND GRIP DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING WEEK 4:  DAYS 1-4 JEFF NIPPARD’S    4 WEEK STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. FUNDAMENTALS PROGRAM / LOWER/UPPER  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER/UPPER PROGRAM WEEK 5 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE  BAR PRIOR TO MOVING IT OFF THE GROUND GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND  DOWN, PUSH YOUR KNEES OUT LATERALLY DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN  AND RIB CAGE, ONLY MOVE YOUR HIPS LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR  LOWER BACK TO ROUND LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT  ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND  STAY FIRM ON THE BENCH SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH  DOMINANT ARM DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP  YOUR TORSO UPRIGHT DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST  YOUR SIDES ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE  A PAD ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW  YOUR SPINE TO ROUND SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S  CHAIR MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE  THE WEIGHT MOVE UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR  HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE  ECCENTRIC CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND  YOUR TORSO WEEK 5:  DAYS 1-4 JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. FUNDAMENTALS PROGRAM / LOWER/UPPER  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER/UPPER PROGRAM WEEK 6 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE  BAR PRIOR TO MOVING IT OFF THE GROUND GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND  DOWN, PUSH YOUR KNEES OUT LATERALLY DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN  AND RIB CAGE, ONLY MOVE YOUR HIPS LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR  LOWER BACK TO ROUND LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT  ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND  STAY FIRM ON THE BENCH SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH  DOMINANT ARM DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP  YOUR TORSO UPRIGHT DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST  YOUR SIDES ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE  A PAD ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW  YOUR SPINE TO ROUND SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S  CHAIR MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE  THE WEIGHT MOVE UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR  HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE  ECCENTRIC CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND  YOUR TORSO WEEK 6:  DAYS 1-4 JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. FUNDAMENTALS PROGRAM / LOWER/UPPER  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER/UPPER PROGRAM WEEK 7 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE  BAR PRIOR TO MOVING IT OFF THE GROUND GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND  DOWN, PUSH YOUR KNEES OUT LATERALLY DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN  AND RIB CAGE, ONLY MOVE YOUR HIPS LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR  LOWER BACK TO ROUND LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT  ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND  STAY FIRM ON THE BENCH SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH  DOMINANT ARM DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP  YOUR TORSO UPRIGHT DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST  YOUR SIDES ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE  A PAD ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW  YOUR SPINE TO ROUND SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S  CHAIR MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE  THE WEIGHT MOVE UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR  HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE  ECCENTRIC CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND  YOUR TORSO WEEK 7:  DAYS 1-4 JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. FUNDAMENTALS PROGRAM / LOWER/UPPER  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 63 LOWER/UPPER PROGRAM WEEK 8 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE  BAR PRIOR TO MOVING IT OFF THE GROUND GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND  DOWN, PUSH YOUR KNEES OUT LATERALLY DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN  AND RIB CAGE, ONLY MOVE YOUR HIPS LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR  LOWER BACK TO ROUND LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT  ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND  STAY FIRM ON THE BENCH SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH  DOMINANT ARM DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP  YOUR TORSO UPRIGHT DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST  YOUR SIDES ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT  LATERALLY BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE  A PAD ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW  YOUR SPINE TO ROUND SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT  MOVE STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE  BOTTOM, DON’T BOUNCE HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S  CHAIR MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE  THE WEIGHT MOVE UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR  HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE  ECCENTRIC CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND  YOUR TORSO WEEK 8:  DAYS 1-4 JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. FUNDAMENTALS PROGRAM / LOWER/UPPER  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


BODY PART SPLIT PROGRAM WEEK 1 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 6 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM  ON THE BENCH DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT  YOUR HANDS) ASSISTED DIP 3 10 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD, DON'T LET YOUR UPPER  ARM MOVE BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER WIDTH GRIP CABLE SEATED ROW 3 10 8 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE ECCENTRIC CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR SCAPULAE  DURING THE ECCENTRIC SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL SUPINATED CURL 3 12 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE MILITARY PRESS 3 6 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF  THE WAY, PRESS UP AND SLIGHTLY BACK DUMBBELL LATERAL RAISE 3 12 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST CABLE REVERSE FLYE 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK SINGLE-ARM ROPE TRICEP EXTENSION 2 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM SINGLE-ARM CABLE CURL 2 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND YOUR  TORSO WEEK 1:  DAYS 1-5 FUNDAMENTALS PROGRAM / BODY PART SPLIT JEFF NIPPARD’S    4 WEEK STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY ROMANIAN DEADLIFT 3 8 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR  SPINE TO ROUND BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE LEG CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 2 8 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE CRUNCH 2 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR ARMS LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR  TO MOVING IT OFF THE GROUND DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN FORWARD SINGLE-LEG LEG EXTENSION 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE SINGLE-LEG LYING LEG CURL 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE MACHINE SEATED HIP ABDUCTION 3 15 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE  WEIGHT MOVE STANDING CALF RAISE 2 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


BODY PART SPLIT PROGRAM WEEK 2 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 6 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM  ON THE BENCH DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT  YOUR HANDS) ASSISTED DIP 3 10 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD, DON'T LET YOUR UPPER  ARM MOVE BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER WIDTH GRIP CABLE SEATED ROW 3 10 8 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE ECCENTRIC CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR SCAPULAE  DURING THE ECCENTRIC SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL SUPINATED CURL 3 12 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE MILITARY PRESS 3 6 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF  THE WAY, PRESS UP AND SLIGHTLY BACK DUMBBELL LATERAL RAISE 3 12 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST CABLE REVERSE FLYE 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK SINGLE-ARM ROPE TRICEP EXTENSION 2 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM SINGLE-ARM CABLE CURL 2 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND YOUR  TORSO WEEK 2:  DAYS 1-5 FUNDAMENTALS PROGRAM / BODY PART SPLIT JEFF NIPPARD’S    4 WEEK STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY ROMANIAN DEADLIFT 3 8 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR  SPINE TO ROUND BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE LEG CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 2 8 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE CRUNCH 2 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR ARMS LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR  TO MOVING IT OFF THE GROUND DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN FORWARD SINGLE-LEG LEG EXTENSION 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE SINGLE-LEG LYING LEG CURL 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE MACHINE SEATED HIP ABDUCTION 3 15 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE  WEIGHT MOVE STANDING CALF RAISE 2 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


BODY PART SPLIT PROGRAM WEEK 3 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 6 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM  ON THE BENCH DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT  YOUR HANDS) ASSISTED DIP 3 10 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD, DON'T LET YOUR UPPER  ARM MOVE BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER WIDTH GRIP CABLE SEATED ROW 3 10 8 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE ECCENTRIC CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR SCAPULAE  DURING THE ECCENTRIC SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL SUPINATED CURL 3 12 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE MILITARY PRESS 3 6 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF  THE WAY, PRESS UP AND SLIGHTLY BACK DUMBBELL LATERAL RAISE 3 12 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST CABLE REVERSE FLYE 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK SINGLE-ARM ROPE TRICEP EXTENSION 2 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM SINGLE-ARM CABLE CURL 2 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND YOUR  TORSO WEEK 3:  DAYS 1-5 FUNDAMENTALS PROGRAM / BODY PART SPLIT JEFF NIPPARD’S    4 WEEK STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY ROMANIAN DEADLIFT 3 8 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR  SPINE TO ROUND BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE LEG CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 2 8 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE CRUNCH 2 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR ARMS LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR  TO MOVING IT OFF THE GROUND DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN FORWARD SINGLE-LEG LEG EXTENSION 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE SINGLE-LEG LYING LEG CURL 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE MACHINE SEATED HIP ABDUCTION 3 15 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE  WEIGHT MOVE STANDING CALF RAISE 2 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


BODY PART SPLIT PROGRAM WEEK 4 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 6 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM  ON THE BENCH DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT  YOUR HANDS) ASSISTED DIP 3 10 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD, DON'T LET YOUR UPPER  ARM MOVE BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER WIDTH GRIP CABLE SEATED ROW 3 10 8 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE ECCENTRIC CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR SCAPULAE  DURING THE ECCENTRIC SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT DUMBBELL SUPINATED CURL 3 12 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE MILITARY PRESS 3 6 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF  THE WAY, PRESS UP AND SLIGHTLY BACK DUMBBELL LATERAL RAISE 3 12 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST CABLE REVERSE FLYE 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK SINGLE-ARM ROPE TRICEP EXTENSION 2 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM SINGLE-ARM CABLE CURL 2 12 8 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND YOUR  TORSO WEEK 4:  DAYS 1-5 FUNDAMENTALS PROGRAM / BODY PART SPLIT JEFF NIPPARD’S    4 WEEK STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY ROMANIAN DEADLIFT 3 8 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR  SPINE TO ROUND BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE LEG CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 2 8 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE CRUNCH 2 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR ARMS LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR  TO MOVING IT OFF THE GROUND DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN FORWARD SINGLE-LEG LEG EXTENSION 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE SINGLE-LEG LYING LEG CURL 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE MACHINE SEATED HIP ABDUCTION 3 15 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE  WEIGHT MOVE STANDING CALF RAISE 2 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


BODY PART SPLIT PROGRAM WEEK 5 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM  ON THE BENCH MACHINE INCLINE CHEST PRESS 3 12 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED PEC DECK 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT  YOUR HANDS) ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° CABLE TRICEP KICKBACK 3 15 8 1-2MIN KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR UPPER ARM MOVE BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE LAT PULLDOWN 3 6 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X SHOULDER WIDTH  GRIP DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDES BARBELL BENT OVER ROW 3 12 8 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK NEUTRAL,  DOUBLE OVERHAND GRIP REVERSE PEC DECK 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK EZ BAR CURL 3 15 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL SEATED SHOULDER PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP YOUR  TORSO UPRIGHT CABLE LATERAL RAISE 3 10 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE DUMBBELL BENT OVER LATERAL RAISE 3 12 8 1-2MIN LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE GROUND, RAISE YOUR  ARMS DIRECTLY OUT TO YOUR SIDES DUMBBELL FLOOR PRESS 2 15 8 1-2MIN TUCK YOUR ELBOWS AGAINST YOUR SIDES HAMMER CURL 2 8 8 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING WEEK 5:  DAYS 1-5 FUNDAMENTALS PROGRAM / BODY PART SPLIT JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR  TO MOVING IT OFF THE GROUND GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND DOWN,  PUSH YOUR KNEES OUT LATERALLY DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN AND RIB  CAGE, ONLY MOVE YOUR HIPS LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR LOWER BACK  TO ROUND LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO  RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR  SPINE TO ROUND SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S CHAIR MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE  WEIGHT MOVE TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


BODY PART SPLIT PROGRAM WEEK 6 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM  ON THE BENCH MACHINE INCLINE CHEST PRESS 3 12 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED PEC DECK 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT  YOUR HANDS) ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° CABLE TRICEP KICKBACK 3 15 8 1-2MIN KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR UPPER ARM MOVE BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE LAT PULLDOWN 3 6 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X SHOULDER WIDTH  GRIP DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDES BARBELL BENT OVER ROW 3 12 8 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK NEUTRAL,  DOUBLE OVERHAND GRIP REVERSE PEC DECK 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK EZ BAR CURL 3 15 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL SEATED SHOULDER PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP YOUR  TORSO UPRIGHT CABLE LATERAL RAISE 3 10 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE DUMBBELL BENT OVER LATERAL RAISE 3 12 8 1-2MIN LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE GROUND, RAISE YOUR  ARMS DIRECTLY OUT TO YOUR SIDES DUMBBELL FLOOR PRESS 2 15 8 1-2MIN TUCK YOUR ELBOWS AGAINST YOUR SIDES HAMMER CURL 2 8 8 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING WEEK 6:  DAYS 1-5 FUNDAMENTALS PROGRAM / BODY PART SPLIT JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR  TO MOVING IT OFF THE GROUND GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND DOWN,  PUSH YOUR KNEES OUT LATERALLY DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN AND RIB  CAGE, ONLY MOVE YOUR HIPS LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR LOWER BACK  TO ROUND LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO  RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR  SPINE TO ROUND SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S CHAIR MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE  WEIGHT MOVE TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


BODY PART SPLIT PROGRAM WEEK 7 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM  ON THE BENCH MACHINE INCLINE CHEST PRESS 3 12 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED PEC DECK 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT  YOUR HANDS) ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° CABLE TRICEP KICKBACK 3 15 8 1-2MIN KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR UPPER ARM MOVE BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE LAT PULLDOWN 3 6 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X SHOULDER WIDTH  GRIP DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDES BARBELL BENT OVER ROW 3 12 8 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK NEUTRAL,  DOUBLE OVERHAND GRIP REVERSE PEC DECK 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK EZ BAR CURL 3 15 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL SEATED SHOULDER PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP YOUR  TORSO UPRIGHT CABLE LATERAL RAISE 3 10 8 1-2min LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE DUMBBELL BENT OVER LATERAL RAISE 3 12 8 1-2min LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE GROUND, RAISE YOUR  ARMS DIRECTLY OUT TO YOUR SIDES DUMBBELL FLOOR PRESS 2 15 8 1-2min TUCK YOUR ELBOWS AGAINST YOUR SIDES HAMMER CURL 2 8 8 1-2min NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING WEEK 7:  DAYS 1-5 FUNDAMENTALS PROGRAM / BODY PART SPLIT JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR  TO MOVING IT OFF THE GROUND GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND DOWN,  PUSH YOUR KNEES OUT LATERALLY DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN AND RIB  CAGE, ONLY MOVE YOUR HIPS LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR LOWER BACK  TO ROUND LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO  RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR  SPINE TO ROUND SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S CHAIR MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE  WEIGHT MOVE TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


BODY PART SPLIT PROGRAM WEEK 8 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


CHEST & TRICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM  ON THE BENCH MACHINE INCLINE CHEST PRESS 3 12 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED PEC DECK 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS TOGETHER (NOT  YOUR HANDS) ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15° CABLE TRICEP KICKBACK 3 15 8 1-2MIN KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR UPPER ARM MOVE BACK & BICEPS SETS REPS RPE REST 1 2 3 NOTES LSRPE LAT PULLDOWN 3 6 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X SHOULDER WIDTH  GRIP DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDES BARBELL BENT OVER ROW 3 12 8 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK NEUTRAL,  DOUBLE OVERHAND GRIP REVERSE PEC DECK 3 15 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK EZ BAR CURL 3 15 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER SHOULDERS & ARMS SETS REPS RPE REST 1 2 3 NOTES LSRPE DUMBBELL SEATED SHOULDER PRESS 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP YOUR  TORSO UPRIGHT CABLE LATERAL RAISE 3 10 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE DUMBBELL BENT OVER LATERAL RAISE 3 12 8 1-2MIN LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE GROUND, RAISE YOUR  ARMS DIRECTLY OUT TO YOUR SIDES DUMBBELL FLOOR PRESS 2 15 8 1-2MIN TUCK YOUR ELBOWS AGAINST YOUR SIDES HAMMER CURL 2 8 8 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING WEEK 8:  DAYS 1-5 FUNDAMENTALS PROGRAM / BODY PART SPLIT JEFF NIPPARD’S    4 WEEK MODIFIED STRENGTH BASE TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. *NOTE: REST TIMES ARE GIVEN IN MINUTES. LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR  TO MOVING IT OFF THE GROUND GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND DOWN,  PUSH YOUR KNEES OUT LATERALLY DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN AND RIB  CAGE, ONLY MOVE YOUR HIPS LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR LOWER BACK  TO ROUND LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO  RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE LEGS & ABS SETS REPS RPE REST 1 2 3 NOTES LSRPE BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR  SPINE TO ROUND SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,  DON’T BOUNCE HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S CHAIR MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE  WEIGHT MOVE TOTAL TRAINING TIME:  *NOTE: REST TIMES ARE GIVEN IN MINUTES. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 81 WARM UP PROTOCOL 
PROGRAM PHILOSOPHY: ESTABLISHING A 
STRENGTH BASE In order to achieve long-term success in building your goal physique, it is critical to  establish a strong foundation first. For this reason, this program focuses primarily  on building a solid strength base with carefully selected, fundamental movements.   The exercises included here should be mastered before moving on to other more  complex (or more niched) variations. The program sticks mainly to compound  movements (exercises which use multiple joints and go through a large range of  motion). Since compound movements move multiple joints, they generally stimulate  more overall muscle mass than isolation movements (single joint movements) and as  such optimize your time and effort investment in the gym.  PROGRAM EXPLAINED Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 82 HOW DO I PROGRESS? Progressive overload is generally regarded as the most important programming  principle for all strength and size related goals. Because of the correlation between  muscle size and strength [8] we simply cannot ignore the interplay between getting  stronger and getting bigger, especially when building a solid foundation. In this  program, progression will occur in the form of adding weight (load) or adding  reps with the same amount of weight. This is what is usually meant by “progressive  overload”. It can also been seen as using better form with the same weight, using a  larger range of motion, improving the mind-muscle connection, etc.  Adding weight to the bar/dumbbell/machine will be dependent on your experience  level. For practical purposes, we can split this up into three different tiers relative to  training experience:    1. An untrained individual (less than 3 months of consistent training experience)   2. A beginner (3-9 months of consistent training experience)   3. Early-intermediates (9-18 months of consistent training experience) For an untrained individual, the goal should be to focus more on mastering perfect  technique rather than adding weight. I recommend using the same weight for at  least 3 weeks straight to ensure technique mastery before increasing the resistance.  Developing a technique-base is even more foundational than developing a strength  base since training with poor technique can lead to injury and halted progress. Once  exercise technique can be executed properly and you graduate to beginner territory,  you can aim to make small increases in weight week to week, as your nervous system  begins to engrain new motor patterns [9]. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 83 As a beginner, you can and should expect to make very consistent strength gains.  While you may be tempted to make big jumps in weight as your strength and  confidence improves, you should stick to a simple linear progression: consistently  add the same load over a period of time rather than making big jumps less  frequently. When compared to nonlinear periodization (more commonly known  as undulating periodization), linear periodization is equally effective for gaining  strength [10] and since lifting form changes with different percentages of your  maximum strength [11], it is safer and more reliable to make smaller jumps from  week to week. Keep in mind that adding just 5lbs total to the bar per week for only  26 weeks (6 months) will yield a 130 lb increase in strength. For a low-intermediate, these consistent, linear strength gains will slowly start to  diminish. This is when using rate of perceived exertion (RPE for short) will come in  handy. RPE is a scale from 1-10: 1 meaning there’s ~10% of maximal effort, and 10  meaning there’s 100% maximal effort. Since training close to (but not necessarily  all the way to) concentric muscular failure is important for both strength and  hypertrophy [12], we will be aiming for an RPE of 6 or above on all sets in this  program. This generally means no more than 4 reps are being “left in the tank”. Another way to see RPE is reps in reserve (or RIR). RIR is inversely related to RPE.  A 10RPE is an all-out set, meaning you have 0 reps left in reserve. A 9RPE is a very  hard set, meaning you have ~1-2 reps left in reserve. An 8RPE is still a difficult set,  meaning you have 2-3 reps in reserve. And so on. RPE has been shown to be an effective method for choosing a load, even when  compared to a percent of 1-rep maximum [13], so it is important to start developing  this skill. The closely related Reps In Reserve (RIR) methodology has also proven to  be a viable tool for predicting load as a relates to effort, including in beginners [14].  To progress using the RPE method, you should use a set load and only increase the  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 84 weight when the RPE decreases by 1 point (the set feels ~10% easier than it did  when you first started using that load). WHAT IS THE MIND-MUSCLE CONNECTION? 
HOW DO I DEVELOP IT? The mind-muscle connection is the act of focusing on using the target muscle  to move the weight (not just “going through the motions”). Research has shown  increased muscle activation when subjects are instructed to use “internal cueing”  (such as squeezing your glutes as hard as possible to get the barbell to move in a  hip thrust) when compared to “external cueing” (such as simply moving the barbell  upwards) [15]. The mind-muscle connection is a skill that takes time to develop,  but strength level doesn’t seem to impact its development [16], meaning you  should begin to cultivate it early. Generally speaking, I think that the mind muscle  connection should be used only sparingly (if at all) on squats, deadlifts and overhead  presses as these are highly technique-focused exercises that will activate a large  muscle mass regardless of attentional focus. For these movements, it is better to  focus on the movement of your entire body and simply execute the exercise with  proper technique through a full range of motion. For all isolation exercises and  any remaining compound exercises, you can use the mind-muscle connection to  increase activation of the target muscle as you feel appropriate.  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 85 FREQUENCY The main thing we can conclude from the scientific literature on frequency is that  training each muscle twice per week is better than only training each muscle once  per week [17]. One potential limitation of the training frequency research is that  most studies are volume equated, meaning the subjects are actually doing the same  amount of total work. In the real world, it is much less likely that volumes would be  equal when frequencies are different. Higher frequency training typically allows us  to do more volume within a training week. To illustrate this point, just imagine the  fatigue differences between doing 3 sets of squats 3 days per week (somewhat  manageable) compared to doing 9 sets of squats in a single session (brutal). So what  the frequency research really tells us is that: TRAINING VARIABLES Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 86   1. There is probably no special benefit to training a muscle more than twice per       week with the same amount of volume.   2. Training a muscle more than once per week is more optimal for hypertrophy,       even when volume is the same.  INTENSITY (EFFORT AND LOAD) How much effort should you put into each set?  As an untrained individual, intensity (effort) should be lower than it should be for  a more highly trained individual. If you feel like you could be training a bit harder,  you are probably working at the perfect pace. Since strength is neuromuscular,  developing poor technique habits from pushing sets too close to failure can put  you at an increased risk for injury and engrain bad lifting habits.  For an untrained  individual, keeping sets closer to an RPE of 5-7 is recommended.  As you begin to progress toward the late beginner/early intermediate stage, having  mastered proper lifting technique, you can begin to exert yourself harder and  benefit from taking more sets closer to failure. For this individual, taking sets to an  RPE of 7-8 is usually the sweet spot.  How much weight (load) do you lift? How heavy do you go? As previously mentioned, the primary goal of this program is to develop a strong  foundation. RPE is a helpful tool for both load selection and for determining how  much effort goes into each set. An appropriately selected weight generally means  that you can safely perform the target reps with proper form and at the prescribed  RPE.  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 87 VOLUME Volume is a central factor determining hypertrophic potential. Volume can be  viewed as both volume per-session and volume per-week. Per-session volume  requirements are actually very low, with research showing that just one set can serve  as an “adequate” stimulus for generating a hypertrophic response. [18] However,  while this low volume approach can cause some hypertrophy, multiple sets (3-5 sets)  per muscle group are thought to be required to maximize hypertrophy [19]. It is  important to note that not all volume is created equal and more volume isn’t always  the answer. One 2018 study comparing 5 sets of 10 reps versus 10 sets of 10 reps  on the squat actually showed greater strength responses in the 5 sets group, despite  using half the volume. Not only that - the 10 x 10 group actually lost muscle (on  average) in their legs [20]. So there does appear to be a “volume limit” past which  further increases in volume are not helpful for stimulating more hypertrophy. James  Krieger recommends a minimum of 10 sets per week per muscle group [21], with  10-15 sets per bodypart per week being a good ballpark estimate for maximizing  hypertrophy in nearly all beginners and early intermediates. I elaborate on these concepts at the links below:   FUNDAMENTALS EP 2:    https://www.youtube.com/watch?v=7S0NjKYlJ7I   VOLUME SCIENCE EXPLAINED:    https://www.youtube.com/watch?v=qwv3JqOUqWs Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 88 BACK SQUAT:  https://www.youtube.com/watch?v=dW5-C1fsMjk DEADLIFT: https://www.youtube.com/watch?v=fc4_hq7tjkU ROMANIAN DEADLIFT: https://www.youtube.com/watch?v=SE-2Y-3a1pY DB WALKING LUNGE: https://www.youtube.com/watch?v=vni4lElTvsY EXERCISE VIDEOS Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 89 BARBELL HIP THRUST: https://www.youtube.com/watch?v=RjWiwq1wgFg&t=2s LEG EXTENSION: https://www.youtube.com/watch?v=YyvSfVjQeL0 LYING LEG CURL: https://www.youtube.com/watch?v=1Tq3QdYUuHs MACHINE STANDING CALF RAISE: https://www.youtube.com/watch?v=7AVIgDN72c0 SINGLE-LEG LEG EXTENSION: https://www.youtube.com/watch?v=3VIpG6rtFAc SINGLE-LEG LYING LEG CURL: https://www.youtube.com/watch?v=lQSlJHtsnRA MACHINE SEATED HIP ABDUCTION: https://www.youtube.com/watch?v=-seSnS4N8Xo CRUNCH: https://www.youtube.com/watch?v=NGRKFMKhF8s PLANK: https://www.youtube.com/watch?v=kL_NJAkCQBg BARBELL BENCH PRESS: https://www.youtube.com/watch?v=esQi683XR44 Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 90 DB INCLINE PRESS: https://www.youtube.com/watch?v=ggJycLjz01E MILITARY PRESS: https://www.youtube.com/watch?v=CnBmiBqp-AI CABLE FLY: https://www.youtube.com/watch?v=KJwiu8ttuZ0 ASSISTED DIP: https://www.youtube.com/watch?v=wjUmnZH528Y DUMBBELL SKULL CRUSHER: https://www.youtube.com/watch?v=ZUZOn9c1VVI SINGLE-ARM ROPE TRICEP EXTENSION: https://www.youtube.com/watch?v=FxK2mF0iPXs DUMBBELL LATERAL RAISE: https://www.youtube.com/watch?v=6m7JO28RqZg SUPINATED PULLDOWN: https://www.youtube.com/watch?v=apzFTbsm7HU CABLE SEATED ROW: https://www.youtube.com/watch?v=4mRy8U542Fo CHEST-SUPPORTED T-BAR ROW: https://www.youtube.com/watch?v=w0KnlQ-b7jw Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 91 SEATED FACE PULL: https://www.youtube.com/watch?v=HSoHeSjvIdY CABLE REVERSE FLY: https://www.youtube.com/watch?v=QnXb1dh_RjQ DUMBBELL SUPINATED CURL: https://www.youtube.com/watch?v=ykJmrZ5v0Oo Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 92 For customer support please email [email protected]. As much as I love connecting  on social media, I am not able to reliably respond to the questions I receive across  platforms so please direct any questions to the email above.  Thank you so much for your support and good luck with the training! COMMENTS FROM JEFF Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 93 1: West DJ, Cook CJ, Beaven MC, Kilduff LP. The influence of the time of day on core  temperature and lower body power output in elite rugby union sevens players. J  Strength Cond Res. 2014;28(6):1524-8. 2: Barroso R, Silva-batista C, Tricoli V, Roschel H, Ugrinowitsch C. The effects of  different intensities and durations of the general warm-up on leg press 1RM. J  Strength Cond Res. 2013;27(4):1009-13. 3: Racinais S. Different effects of heat exposure upon exercise performance in the  morning and afternoon. Scand J Med Sci Sports. 2010;20 Suppl 3:80-9. 4: Parr M, Price PD, Cleather DJ. Effect of a gluteal activation warm-up on explosive  exercise performance. BMJ Open Sport Exerc Med. 2017;3(1):e000245. REFERENCES Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 94 5: Parr M, Price PD, Cleather DJ. Effect of a gluteal activation warm-up on explosive  exercise performance. BMJ Open Sport Exerc Med. 2017;3(1):e000245. 6: Cheatham SW, Kolber MJ, Cain M, Lee M. THE EFFECTS OF SELF-MYOFASCIAL  RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF  MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. Int J  Sports Phys Ther. 2015;10(6):827-38. 7: Shellock FG, Prentice WE. Warming-up and stretching for improved physical  performance and prevention of sports-related injuries. Sports Med. 1985;2(4):267- 78. 8: Vigotsky AD, Schoenfeld BJ, Than C, Brown JM. (2018) Methods matter:  the relationship between strength and hypertrophy depends on methods of  measurement and analysis. PeerJ 6:e5071 https://doi.org/10.7717/peerj.5071 9: Folland JP, Williams AG. The adaptations to strength training : morphological and  neurological contributions to increased strength. Sports Med. 2007;37(2):145-68. 10: Hoffman JR, Ratamess NA, Klatt M, et al. Comparison between different off- season resistance training programs in Division III American college football players.  J Strength Cond Res. 2009;23(1):11-9. 11: Yavuz HU, Erdag D. Kinematic and Electromyographic Activity Changes during  Back Squat with Submaximal and Maximal Loading. Appl Bionics Biomech.  2017;2017:9084725. 12: Yavuz HU, Erdag D. Kinematic and Electromyographic Activity Changes during  Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 95 Back Squat with Submaximal and Maximal Loading. Appl Bionics Biomech.  2017;2017:9084725. 13: Helms ER, Byrnes RK, Cooke DM, et al. RPE vs. Percentage 1RM Loading in  Periodized Programs Matched for Sets and Repetitions. Front Physiol. 2018;9:247. 14: Zourdos MC, Klemp A, Dolan C, et al. Novel Resistance Training-Specific Rating  of Perceived Exertion Scale Measuring Repetitions in Reserve. J Strength Cond Res.  2016;30(1):267-75. 15: Schoenfeld BJ, Vigotsky A, Contreras B, et al. Differential effects of attentional  focus strategies during long-term resistance training. Eur J Sport Sci. 2018;18(5):705- 712. 16: Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Colado JC, Andersen LL.  Mind-muscle connection training principle: influence of muscle strength and training  experience during a pushing movement. Eur J Appl Physiol. 2017;117(7):1445-1452. 17: Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency  on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports  Med. 2016;46(11):1689-1697. 18: Hass CJ, Garzarella L, De hoyos D, Pollock ML. Single versus multiple sets in long- term recreational weightlifters. Med Sci Sports Exerc. 2000;32(1):235-42. 19: Radaelli R, Fleck SJ, Leite T, et al. Dose-response of 1, 3, and 5 sets of resistance  exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond  Res. 2015;29(5):1349-58. Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 96 20: Hackett, D.A.; Amirthalingam, T.; Mitchell, L.; Mavros, Y.; Wilson, G.C.; Halaki, M.  Effects of a 12-Week Modified German Volume Training Program on Muscle Strength  and Hypertrophy—A Pilot Study. Sports 2018, 6, 7. 21: Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between  weekly resistance training volume and increases in muscle mass: A systematic review  and meta-analysis. J Sports Sci. 2017;35(11):1073-1082. 22: Appell HJ, Soares JM, Duarte JA. Exercise, muscle damage and fatigue. Sports  Med. 1992;13(2):108-15. 23: Newham DJ, Jones DA, Ghosh G, Aurora P. Muscle fatigue and pain after  eccentric contractions at long and short length. Clin Sci. 1988;74(5):553-7. 24: Schoenfeld BJ. Does exercise-induced muscle damage play a role in skeletal  muscle hypertrophy?. J Strength Cond Res. 2012;26(5):1441-53. 25: Pearcey GE, Bradbury-squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button  DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic  performance measures. J Athl Train. 2015;50(1):5-13. 26: Macdonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery  tool after an intense bout of physical activity. Med Sci Sports Exerc. 2014;46(1):131- 42.   Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


JEFF NIPPARD  FUNDAMENTALS HYPERTROPHY PROGRAM 97 Jeff Nippard is not a doctor or registered dietitian. The contents of this document  should not be taken as medical advice. It is not intended to diagnose, treat, cure, or  prevent any health problem - nor is it intended to replace the advice of a physician.  Always consult your physician or qualified health professional on any matters  regarding your health. Use of the information in this program is strictly at your own  risk. Jeff Nippard and/or STRCNG Incorporated will not assume any liability for any  direct or indirect losses or damages that may result including, but not limited to,  economic loss, injury, illness or death. All documents included or exchanged between Jeff Nippard and the Client are  the intellectual property of STRCNG Incorporated and are not to be copied, sold,  published, posted, or redistributed either in part or in full without my written  consent. All violations will be prosecuted to the fullest extent of the law.  DISCLAIMER Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889


THIS DOCUMENT IS THE INTELLECTUAL PROPERTY OF JEFF NIPPARD  UNAUTHORIZED DISTRIBUTION OF THIS DOCUMENT IS STRICTLY  PROHIBITED AND VIOLATORS WILL BE PROSECUTED. | @JEFFNIPPARD JEFF NIPPARD HYPERTROPHY
PROGRAM FUNDAMENTALS Downloaded by Lohar Paskar ([email protected]) lOMoARcPSD|16028889