Bench 112.

JEFF NIPPARD’S BENCH PRESS PROGRAM

Week 1
UPPER BODY #1 SETS REPS
BARBELL BENCH PRESS 4 6
PULL-UP 3 8
ECCENTRIC-ACCENTUATED BARBELL 2 8
INCLINE PRESS
INVERTED ROW 3 10
Day 1 DIP 2 10

BARBELL FLOOR SKULL CRUSHER 2 8

HAMMER CURL 2 10

LOWER BODY #1 SETS REPS

BACK SQUAT 3 5
STIFF LEG DEADLIFT 3 10
BARBELL HIP THRUST 3 15
Day 2 A1: LYING LEG CURL 3 20

A2: LEG EXTENSION 3 20

UPPER BODY #1 SETS REPS

 BARBELL BENCH PRESS 5 3

NEUTRAL-GRIP PULLDOWN 4 6

BARBELL PIN PRESS 2 8

Day 3 SEATED FACE PULL 3 15

MILITARY PRESS 2 6

DUMBBELL LATERAL RAISE 3 12

REVERSE PEC DECK 3 15

LOWER BODY #2 SETS REPS

DEADLIFT 4 6
FRONT SQUAT 3 10
LEG PRESS 3 12

Day 4 ECCENTRIC-ACCENTUATED LYING 3 10

LEG CURL
STANDING CALF RAISE 3 12

UPPER BODY #1 SETS REPS

PAUSE BARBELL BENCH PRESS 5 5

SUPINATED PULLDOWN 3 12

DUMBBELL INCLINE PRESS 2 12

Day 5
 MACHINE CHEST-SUPPORTED T-BAR 3 10/10
ROW/RETRACTION
Day 5

CABLE FLYE 3 15

V-BAR PRESSDOWN 2 15

PRONE TRAP RAISE 3 15

Week 2
UPPER BODY #1 SETS REPS
BARBELL BENCH PRESS 4 6
PULL-UP 3 8
ECCENTRIC-ACCENTUATED BARBELL 2 8
INCLINE PRESS
Day 1 INVERTED ROW 3 10

DIP 2 10

BARBELL FLOOR SKULL CRUSHER 2 8

HAMMER CURL 2 10

LOWER BODY #1 SETS REPS

BACK SQUAT 3 5
STIFF LEG DEADLIFT 3 10
BARBELL HIP THRUST 3 15
Day 2 A1: LYING LEG CURL 3 20

A2: LEG EXTENSION 3 20

 UPPER BODY #1 SETS REPS
BARBELL BENCH PRESS 5 3
NEUTRAL-GRIP PULLDOWN 4 6

BARBELL PIN PRESS 2 8

SEATED FACE PULL 3 15

Day 3 MILITARY PRESS 2 6

DUMBBELL LATERAL RAISE 3 12

REVERSE PEC DECK 3 15

LOWER BODY #2 SETS REPS

DEADLIFT 4 6
FRONT SQUAT 3 10
LEG PRESS 3 12

Day 4 ECCENTRIC-ACCENTUATED LYING 3 10

LEG CURL
STANDING CALF RAISE 3 12

UPPER BODY #1 SETS REPS

PAUSE BARBELL BENCH PRESS 5 5

SUPINATED PULLDOWN 3 12

DUMBBELL INCLINE PRESS 2 12

Day 5
 MACHINE CHEST-SUPPORTED T-BAR 3 10/10
ROW/RETRACTION
Day 5

CABLE FLYE 3 15

V-BAR PRESSDOWN 2 15

PRONE TRAP RAISE 3 15

Week 3

UPPER BODY #1 SETS REPS

BARBELL BENCH PRESS 4 6
PULL-UP 3 8
ECCENTRIC-ACCENTUATED BARBELL 2 8
INCLINE PRESS
INVERTED ROW 3 10
Day 1 DIP 2 10

BARBELL FLOOR SKULL CRUSHER 2 8

HAMMER CURL 2 10

LOWER BODY #1 SETS REPS

BACK SQUAT 3 5
STIFF LEG DEADLIFT 3 10
BARBELL HIP THRUST 3 15
Day 2 A1: LYING LEG CURL 3 20

A2: LEG EXTENSION 3 20

 UPPER BODY #1 SETS REPS
BARBELL BENCH PRESS 5 3
NEUTRAL-GRIP PULLDOWN 4 6

BARBELL PIN PRESS 2 8

SEATED FACE PULL 3 15

Day 3 MILITARY PRESS 2 6

DUMBBELL LATERAL RAISE 3 12

REVERSE PEC DECK 3 15

LOWER BODY #2 SETS REPS

DEADLIFT 4 6
FRONT SQUAT 3 10
LEG PRESS 3 12

Day 4 ECCENTRIC-ACCENTUATED LYING 3 10

LEG CURL
STANDING CALF RAISE 3 12

UPPER BODY #3 SETS REPS

PAUSE BARBELL BENCH PRESS 5 5

SUPINATED PULLDOWN 3 12

Day 5
 DUMBBELL INCLINE PRESS 2 12

MACHINE CHEST-SUPPORTED T-BAR 3 10/10

ROW/RETRACTION
Day 5

CABLE FLYE 3 15

V-BAR PRESSDOWN 2 15

PRONE TRAP RAISE 3 15

Week 4

UPPER BODY #1 SETS REPS

BARBELL BENCH PRESS 4 6
PULL-UP 3 8
ECCENTRIC-ACCENTUATED BARBELL 2 8
INCLINE PRESS
INVERTED ROW 3 10
Day 1 DIP 2 10

BARBELL FLOOR SKULL CRUSHER 2 8

HAMMER CURL 2 10

TOTAL SET VOLUME: 18

LOWER BODY #1 SETS REPS

BACK SQUAT 3 5
STIFF LEG DEADLIFT 3 10
BARBELL HIP THRUST 3 15
Day 2
Day 2 A1: LYING LEG CURL 3 20

A2: LEG EXTENSION 3 20

UPPER BODY #1 SETS REPS

BARBELL BENCH PRESS 5 3
NEUTRAL-GRIP PULLDOWN 4 6

BARBELL PIN PRESS 2 8

SEATED FACE PULL 3 15

Day 3 MILITARY PRESS 2 6

DUMBBELL LATERAL RAISE 3 12

REVERSE PEC DECK 3 15

LOWER BODY #2 SETS REPS

DEADLIFT 4 6
FRONT SQUAT 3 10
LEG PRESS 3 12

Day 4 ECCENTRIC-ACCENTUATED LYING 3 10

LEG CURL
STANDING CALF RAISE 3 12

UPPER BODY #3 SETS REPS

PAUSE BARBELL BENCH PRESS 5 5
 SUPINATED PULLDOWN 3 12

DUMBBELL INCLINE PRESS 2 12

MACHINE CHEST-SUPPORTED T-BAR 3 10/10

ROW/RETRACTION
Day 5

CABLE FLYE 3 15

V-BAR PRESSDOWN 2 15

PRONE TRAP RAISE 3 15

Week 5

UPPER BODY #1 SETS REPS

BARBELL BENCH PRESS 1 5
PAUSE BARBELL BENCH PRESS 2 5

PULL-UP 3 10
MILITARY PRESS 2 8

Day 1
MACHINE CHEST-SUPPORTED T-BAR 3 10/10
ROW/RETRACTION

HAMMER CURL 3 12

LOWER BODY #1 SETS REPS

Day 2
 BACK SQUAT 4 8
BARBELL RDL 3 15
LYING LEG CURL 3 12
Day 2 DUMBBELL WALKING LUNGE 3 12
STANDING CALF RAISE 3 8

UPPER BODY #2 SETS REPS

BARBELL SPEED BENCH PRESS 6 3

WIDE-GRIP LAT PULLDOWN 3 8

DUMBBELL LATERAL RAISE 3 15
Day 3 SEATED FACE PULL 3 20

PRONE TRAP RAISE 3 15

EZ BAR CURL 3 12

LOWER BODY #2 SETS REPS

DEADLIFT 4 6
FRONT SQUAT 3 10
LEG PRESS 3 12

Day 4 ECCENTRIC-ACCENTUATED LYING 3 10

LEG CURL
STANDING CALF RAISE 3 12

Week 6
 UPPER BODY #1 SETS REPS
BARBELL BENCH PRESS 1 AMRAP
PAUSE BARBELL BENCH PRESS 2 5
PULL-UP 3 10

Day 1 MILITARY PRESS 2 8

MACHINE CHEST-SUPPORTED T-BAR

ROW/RETRACTION 3 10/10

HAMMER CURL 3 12

LOWER BODY #1 SETS REPS

BACK SQUAT 4 8
BARBELL RDL 3 15

Day 2 LYING LEG CURL

DUMBBELL WALKING LUNGE
3
3
12
12

STANDING CALF RAISE 3 8

UPPER BODY #2 SETS REPS

BARBELL SPEED BENCH PRESS 6 3
WIDE-GRIP LAT PULLDOWN 3 8

Day 3 DUMBBELL LATERAL RAISE 3 15

SEATED FACE PULL 3 20

PRONE TRAP RAISE 3 15

EZ BAR CURL 3 12
 LOWER BODY #2 SETS REPS
DEADLIFT 3 8
HACK SQUAT 3 12

Day 4 REVERSE HYPEREXTENSION

LEG EXTENSION
3
3
10
15

SEATED LEG CURL 3 12

Week 7

UPPER BODY #1 SETS REPS

BARBELL BENCH PRESS 1 3
PAUSE BARBELL BENCH PRESS 2 5
PULL-UP 3 10

Day 1 MILITARY PRESS 2 8

MACHINE CHEST-SUPPORTED T-BAR 3 10/10

ROW/RETRACTION

HAMMER CURL 3 12

LOWER BODY #1 SETS REPS

BACK SQUAT 4 8

BARBELL RDL 3 15

Day 2 LYING LEG CURL 3 12

DUMBBELL WALKING LUNGE 3 12

Day 2

STANDING CALF RAISE 3 8

UPPER BODY #2 SETS REPS

BARBELL SPEED BENCH PRESS 6 3

WIDE-GRIP LAT PULLDOWN 3 8

Day 3 DUMBBELL LATERAL RAISE 3 15

SEATED FACE PULL 3 20

PRONE TRAP RAISE 3 15

EZ BAR CURL 3 12

LOWER BODY #2 SETS REPS

DEADLIFT 3 8

HACK SQUAT 3 12
Day 4
REVERSE HYPEREXTENSION 3 10

LEG EXTENSION 3 15

SEATED LEG CURL 3 12

Week 8
 Week 8

UPPER BODY #1 SETS REPS

BARBELL BENCH PRESS 1 1

PAUSE BARBELL BENCH PRESS 2 5

PULL-UP 3 10

Day 1 MILITARY PRESS 2 8

MACHINE CHEST-SUPPORTED T-BAR

ROW/RETRACTION 3 10/10

HAMMER CURL 3 12

LOWER BODY #1 SETS REPS

BACK SQUAT 4 8

BARBELL RDL 3 15

Day 2 LYING LEG CURL 3 12

DUMBBELL WALKING LUNGE 3 12

STANDING CALF RAISE 3 8

 UPPER BODY #2 SETS REPS

BARBELL SPEED BENCH PRESS 6 3

WIDE-GRIP LAT PULLDOWN 3 8

Day 3 DUMBBELL LATERAL RAISE 3 15

SEATED FACE PULL 3 20

PRONE TRAP RAISE 3 15

EZ BAR CURL 3 12

LOWER BODY #2 SETS REPS

DEADLIFT 3 8

HACK SQUAT 3 12
Day 4
REVERSE HYPEREXTENSION 3 10

LEG EXTENSION 3 15

SEATED LEG CURL 3 12

BENCH PRESS PROGRAM

RPE/%1RM REST KG NOTES

72.5% 3-5MIN 82.5 45° ELBOW TUCK
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN
RPE8 2-3MIN 2-SECOND LOWERING PHASE. ELBOWS TUCKED
~30°
RPE8 2-3MIN SCAPULAE BACK AND DOWN. PULL WITH YOUR
ELBOWS OUT
RPE7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
RPE7 1-2MIN KEEP YOUR ELBOWS OVER YOUR HEAD. KEEP
YOUR SHOULDER JOINT
MOTIONLESS
RPE8 1-2MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

75.0% 3-4MIN SIT DOWN AND BACK
RPE8 2-3MIN KEEP YOUR HIPS HIGH
RPE7 2-3MIN USE A PAD. RIB CAGE AND CHIN TUCKED DOWN

RPE8 0 MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO

MOVE THE WEIGHT
RPE8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT

RPE/%1RM REST KG NOTES

 80.0% 3-5MIN 90 45° ELBOW TUCK

RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AGAINST YOUR

SIDES
RPE7 2-3MIN START WITH THE BAR ON THE PINS. FOCUS ON
SPEED OFF OF THE CHEST
RPE8 1-2MIN PULL YOUR ELBOWS UP AND BACK. FOCUS ON
SCAPULAR RETRACTION
RPE7 2-3MIN RESET THE BAR AFTER EACH REP. THINK ABOUT
DOING A "DEAD PRESS".
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT

RPE8 1-2MIN FOCUS ON SQUEEZING YOUR DELTOIDS TO

MOVE THE WEIGHT
RPE8 1-2MIN TAKE YOUR SCAPULAE THROUGH A ROM

RPE/%1RM REST KG NOTES

70.0% 3-4MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL
RPE7 2-3MIN FOCUS ON KEEPING YOUR TORSO UPRIGHT
RPE7 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
RPE8 1-2MIN 3-SECOND LOWERING PHASE

RPE8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, GET A

STRETCH AT THE BOTTOM.
DON'T BOUNCE

RPE/%1RM REST KG NOTES

67.5% 3-5MIN 75 3-SECOND PAUSE. FOCUS ON SPEED OFF THE
CHEST
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AGAINST YOUR
SIDES
RPE7 2-3MIN FOCUS ON PRESSING EVENLY. 30° ELBOW TUCK
 RPE8 1-2MIN FIRST 10 REPS RETRACT YOUR SCAPULAE AND
PULL YOUR ELBOWS OUT,
LAST 10 REPS ONLY GO THROUGH A SCAPULAR
ROM (YOUR ARMS DON'T
MOVE)

RPE7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND

DEPRESSED
RPE7 1-2MIN KEEP YOUR SHOULDER AND ELBOW LOCKED IN
PLACE
RPE8 1-2MIN FOCUS ON SQUEEZING YOUR UPPER BACK TO
MOVE THE WEIGHT

RPE/%1RM REST KG NOTES

75.0% 3-5MIN 85 45° ELBOW TUCK
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN
RPE8 2-3MIN 2-SECOND LOWERING PHASE. ELBOWS TUCKED
~30°
RPE8 2-3MIN SCAPULAE BACK AND DOWN. PULL WITH YOUR
ELBOWS OUT
RPE7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
RPE7 1-2MIN KEEP YOUR ELBOWS OVER YOUR HEAD. KEEP
YOUR SHOULDER JOINT
MOTIONLESS
RPE8 1-2MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

75.0% 3-4MIN SIT DOWN AND BACK
RPE8 2-3MIN KEEP YOUR HIPS HIGH
RPE7 2-3MIN USE A PAD. RIB CAGE AND CHIN TUCKED DOWN

RPE8 0MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO

MOVE THE WEIGHT
RPE8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
RPE/%1RM REST KG NOTES
85.0% 3-5MIN 95 45° ELBOW TUCK
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AGAINST YOUR
SIDES
RPE7 2-3MIN START WITH THE BAR ON THE PINS. FOCUS ON
SPEED OFF OF THE CHEST
RPE8 1-2MIN PULL YOUR ELBOWS UP AND BACK. FOCUS ON
SCAPULAR RETRACTION
RPE7 2-3MIN RESET THE BAR AFTER EACH REP. THINK ABOUT
DOING A "DEAD PRESS".
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT

RPE8 1-2MIN FOCUS ON SQUEEZING YOUR DELTOIDS TO

MOVE THE WEIGHT
RPE8 1-2MIN TAKE YOUR SCAPULAE THROUGH A ROM

RPE/%1RM REST KG NOTES

70.0% 3-4MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL
RPE7 2-3MIN FOCUS ON KEEPING YOUR TORSO UPRIGHT
RPE7 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
RPE8 1-2MIN 3-SECOND LOWERING PHASE

RPE8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, GET A

STRETCH AT THE BOTTOM.
DON'T BOUNCE

RPE/%1RM REST KG NOTES

70.0% 3-5MIN 80 3-SECOND PAUSE. FOCUS ON SPEED OFF THE
CHEST
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AGAINST YOUR
SIDES
RPE7 2-3MIN FOCUS ON PRESSING EVENLY. 30° ELBOW TUCK
 RPE8 1-2MIN FIRST 10 REPS RETRACT YOUR SCAPULAE AND
PULL YOUR ELBOWS OUT,
LAST 10 REPS ONLY GO THROUGH A SCAPULAR
ROM (YOUR ARMS DON'T
MOVE)

RPE7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND

DEPRESSED
RPE7 1-2MIN KEEP YOUR SHOULDER AND ELBOW LOCKED IN
PLACE
RPE8 1-2MIN FOCUS ON SQUEEZING YOUR UPPER BACK TO
MOVE THE WEIGHT

RPE/%1RM REST KG NOTES

82.5% 3-5MIN 92.5 45° ELBOW TUCK
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN
RPE8 2-3MIN 2-SECOND LOWERING PHASE. ELBOWS TUCKED
~30°
RPE8 2-3MIN SCAPULAE BACK AND DOWN. PULL WITH YOUR
ELBOWS OUT
RPE7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
RPE7 1-2MIN KEEP YOUR ELBOWS OVER YOUR HEAD. KEEP
YOUR SHOULDER JOINT
MOTIONLESS
RPE8 1-2MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

80.0% 3-4MIN SIT DOWN AND BACK
RPE8 2-3MIN KEEP YOUR HIPS HIGH
RPE7 2-3MIN USE A PAD. RIB CAGE AND CHIN TUCKED DOWN

RPE8 0MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO

MOVE THE WEIGHT
RPE8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
RPE/%1RM REST KG NOTES
85.0% 3-5MIN 95 45° ELBOW TUCK
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AGAINST YOUR
SIDES
RPE7 2-3MIN START WITH THE BAR ON THE PINS. FOCUS ON
SPEED OFF OF THE CHEST
RPE8 1-2MIN PULL YOUR ELBOWS UP AND BACK. FOCUS ON
SCAPULAR RETRACTION
RPE7 2-3MIN RESET THE BAR AFTER EACH REP. THINK ABOUT
DOING A "DEAD PRESS".
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT

RPE8 1-2MIN FOCUS ON SQUEEZING YOUR DELTOIDS TO

MOVE THE WEIGHT
RPE8 1-2MIN TAKE YOUR SCAPULAE THROUGH A ROM

RPE/%1RM REST KG NOTES

75.0% 3-4MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL
RPE7 2-3MIN FOCUS ON KEEPING YOUR TORSO UPRIGHT
RPE7 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
RPE8 1-2MIN 3-SECOND LOWERING PHASE

RPE8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, GET A

STRETCH AT THE BOTTOM.
DON'T BOUNCE

RPE/%1RM REST KG NOTES

72.5% 3-5MIN 82.5 3-SECOND PAUSE. FOCUS ON SPEED OFF THE
CHEST
RPE8 2-3min PULL YOUR SHOULDERS DOWN AGAINST YOUR
SIDES
 RPE7 2-3min FOCUS ON PRESSING EVENLY. 30° ELBOW TUCK

RPE8 1-2min FIRST 10 REPS RETRACT YOUR SCAPULAE AND

PULL YOUR ELBOWS OUT,
LAST 10 REPS ONLY GO THROUGH A SCAPULAR
ROM (YOUR ARMS DON'T
MOVE)

RPE7 1-2min KEEP YOUR SCAPULAE RETRACTED AND

DEPRESSED
RPE7 1-2min KEEP YOUR SHOULDER AND ELBOW LOCKED IN
PLACE
RPE8 1-2MIN FOCUS ON SQUEEZING YOUR UPPER BACK TO
MOVE THE WEIGHT

RPE/%1RM REST KG NOTES

85.0% 3-5MIN 95 45° ELBOW TUCK
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN
RPE8 2-3MIN 2-SECOND LOWERING PHASE. ELBOWS TUCKED
~30°
RPE8 2-3MIN SCAPULAE BACK AND DOWN. PULL WITH YOUR
ELBOWS OUT
RPE7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
RPE7 1-2MIN KEEP YOUR ELBOWS OVER YOUR HEAD. KEEP
YOUR SHOULDER JOINT
MOTIONLESS
RPE8 1-2MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

80.0% 3-4MIN SIT DOWN AND BACK
RPE8 2-3min KEEP YOUR HIPS HIGH
RPE7 2-3min USE A PAD. RIB CAGE AND CHIN TUCKED DOWN
 RPE8 0min FOCUS ON SQUEEZING YOUR HAMSTRINGS TO
MOVE THE WEIGHT
RPE8 1-2min FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT

RPE/%1RM REST KG NOTES

85.0% 3-5MIN 95 45° ELBOW TUCK
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AGAINST YOUR
SIDES
RPE7 2-3MIN START WITH THE BAR ON THE PINS. FOCUS ON
SPEED OFF OF THE CHEST
RPE8 1-2MIN PULL YOUR ELBOWS UP AND BACK. FOCUS ON
SCAPULAR RETRACTION
RPE7 2-3MIN RESET THE BAR AFTER EACH REP. THINK ABOUT
DOING A "DEAD PRESS".
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT

RPE8 1-2MIN FOCUS ON SQUEEZING YOUR DELTOIDS TO

MOVE THE WEIGHT
RPE8 1-2MIN TAKE YOUR SCAPULAE THROUGH A ROM

RPE/%1RM REST KG NOTES

75.0% 3-4MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL
RPE7 2-3MIN FOCUS ON KEEPING YOUR TORSO UPRIGHT
RPE7 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
RPE8 1-2MIN 3-SECOND LOWERING PHASE

RPE8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, GET A

STRETCH AT THE BOTTOM.
DON'T BOUNCE

RPE/%1RM REST KG NOTES

72.5% 3-5MIN 82.5 3-SECOND PAUSE. FOCUS ON SPEED OFF THE
CHEST
 RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AGAINST YOUR
SIDES
RPE7 2-3MIN FOCUS ON PRESSING EVENLY. 30° ELBOW TUCK

RPE8 1-2MIN FIRST 10 REPS RETRACT YOUR SCAPULAE AND

PULL YOUR ELBOWS OUT,
LAST 10 REPS ONLY GO THROUGH A SCAPULAR
ROM (YOUR ARMS DON'T
MOVE)

RPE7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND

DEPRESSED
RPE7 1-2MIN KEEP YOUR SHOULDER AND ELBOW LOCKED IN
PLACE
RPE8 1-2MIN FOCUS ON SQUEEZING YOUR UPPER BACK TO
MOVE THE WEIGHT

RPE/%1RM REST KG NOTES

RPE9 N/A WORK UP TO A HEAVY SET OF 5 @RPE9
65.0% 3-5min 3-SECOND PAUSE. FOCUS ON SPEED OFF THE
CHEST
RPE8 2-3min PULL YOUR SHOULDERS DOWN AND IN
RPE7 2-3min RESET THE BAR AFTER EACH REP. THINK ABOUT
DOING A "DEAD PRESS".
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT

RPE8 2-3min FIRST 10 REPS RETRACT YOUR SCAPULAE AND

PULL YOUR ELBOWS OUT,
LAST 10 REPS ONLY GO THROUGH A SCAPULAR
ROM (YOUR ARMS DON'T
MOVE)

RPE8 2-3min CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

 70.0% 3-4MIN SIT DOWN AND BACK
RPE7 2-3min FOCUS ON KEEPING YOUR SPINE NEUTRAL
RPE7 1-2min FOCUS ON SQUEEZING YOUR HAMSTRINGS TO
MOVE THE WEIGHT
RPE8 1-2min 12 STEPS EACH LEG. MEDIUM STRIDE LENGTH
RPE8 1-2min PRESS ALL THE WAY UP TO YOUR TOES, GET A
STRETCH AT THE BOTTOM.
DON'T BOUNCE

RPE/%1RM REST KG NOTES

70.0% 2-3MIN 80 FOCUS ON STAYING TIGHT AND SPEED OFF THE
CHEST
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN
RPE7 1-2MIN FOCUS ON SQUEEZING YOUR DELTOIDS TO
MOVE THE WEIGHT
RPE8 1-2MIN PULL YOUR ELBOWS UP AND BACK. FOCUS ON
SCAPULAR RETRACTION
RPE7 1-2MIN FOCUS ON SQUEEZING YOUR UPPER BACK TO
MOVE THE WEIGHT
RPE8 1-2MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

75.0% 3-4MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL
RPE7 2-3MIN FOCUS ON KEEPING YOUR TORSO UPRIGHT
RPE7 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
RPE8 1-2MIN 3-SECOND LOWERING PHASE

RPE8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, GET A

STRETCH AT THE BOTTOM.
DON'T BOUNCE
RPE/%1RM REST KG NOTES
85.0% N/A 95 DO AS MANY REPS AS POSSIBLE @RPE9
65.0% 3-5MIN 3-SECOND PAUSE. FOCUS ON SPEED OFF THE
CHEST
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN
RESET THE BAR AFTER EACH REP. THINK ABOUT
DOING A "DEAD PRESS".
RPE7 2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT

FIRST 10 REPS RETRACT YOUR SCAPULAE AND

PULL YOUR ELBOWS OUT,
RPE8 2-3MIN LAST 10 REPS ONLY GO THROUGH A SCAPULAR
ROM (YOUR ARMS DON'T
MOVE)
RPE8 2-3MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

70.0% 3-4MIN SIT DOWN AND BACK
RPE7 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL
RPE7 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO
MOVE THE WEIGHT
RPE8 1-2MIN 12 STEPS EACH LEG. MEDIUM STRIDE LENGTH
PRESS ALL THE WAY UP TO YOUR TOES, GET A
RPE8 1-2MIN STRETCH AT THE BOTTOM.
DON'T BOUNCE

RPE/%1RM REST KG NOTES

FOCUS ON STAYING TIGHT AND SPEED OFF THE
70.0% 2-3MIN 80
CHEST
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN
FOCUS ON SQUEEZING YOUR DELTOIDS TO
RPE7 1-2MIN MOVE THE WEIGHT
PULL YOUR ELBOWS UP AND BACK. FOCUS ON
RPE8 1-2MIN SCAPULAR RETRACTION
FOCUS ON SQUEEZING YOUR UPPER BACK TO
RPE7 1-2MIN MOVE THE WEIGHT
RPE8 1-2MIN CURL THE WEIGHT "OUT", NOT "UP"
RPE/%1RM REST KG NOTES
70.0% 3-5MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL
RPE8 2-3MIN SIT DOWN AND BACK
RPE8 1-2MIN SQUEEZE YOUR GLUTES TO MOVE YOUR LEGS
RPE8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO
RPE7 1-2MIN
MOVE THE WEIGHT

RPE/%1RM REST KG NOTES

N/A N/A WORK UP TO A HEAVY SET OF 3 @RPE9
3-SECOND PAUSE. FOCUS ON SPEED OFF THE
65.0% 3-5MIN CHEST
RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN
RESET THE BAR AFTER EACH REP. THINK ABOUT
RPE7 2-3MIN DOING A "DEAD PRESS".
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT

FIRST 10 REPS RETRACT YOUR SCAPULAE AND

PULL YOUR ELBOWS OUT,
RPE8 2-3MIN LAST 10 REPS ONLY GO THROUGH A SCAPULAR
ROM (YOUR ARMS DON'T
MOVE)
RPE8 2-3MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

72.5% 3-4MIN SIT DOWN AND BACK

RPE7 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO

RPE7 1-2MIN
MOVE THE WEIGHT

RPE8 1-2MIN 12 STEPS EACH LEG. MEDIUM STRIDE LENGTH

 PRESS ALL THE WAY UP TO YOUR TOES, GET A
RPE8 1-2MIN STRETCH AT THE BOTTOM.
DON'T BOUNCE

RPE/%1RM REST KG NOTES

FOCUS ON STAYING TIGHT AND SPEED OFF THE

70.0% 2-3MIN 80
CHEST

RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN

RPE7 1-2MIN FOCUS ON SQUEEZING YOUR DELTOIDS TO

MOVE THE WEIGHT

RPE8 1-2MIN PULL YOUR ELBOWS UP AND BACK. FOCUS ON

SCAPULAR RETRACTION
FOCUS ON SQUEEZING YOUR UPPER BACK TO
RPE7 1-2MIN
MOVE THE WEIGHT

RPE8 1-2MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

70.0% 3-5MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL

RPE8 2-3MIN SIT DOWN AND BACK

RPE8 1-2MIN SQUEEZE YOUR GLUTES TO MOVE YOUR LEGS

FOCUS ON SQUEEZING YOUR QUADS TO MOVE

RPE8 1-2MIN THE WEIGHT
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO
RPE7 1-2MIN MOVE THE WEIGHT
RPE/%1RM REST KG NOTES

90.0% N/A 102.5 WORK UP TO A HEAVY SINGLE @RPE9

3-SECOND PAUSE. FOCUS ON SPEED OFF THE

65.0% 3-5MIN 72.5
CHEST

RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN

RESET THE BAR AFTER EACH REP. THINK ABOUT

DOING A "DEAD PRESS".
RPE7 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT

FIRST 10 REPS RETRACT YOUR SCAPULAE AND

PULL YOUR ELBOWS OUT,
RPE8 2-3MIN LAST 10 REPS ONLY GO THROUGH A SCAPULAR
ROM (YOUR ARMS DON'T
MOVE)

RPE8 2-3MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

72.5% 3-4MIN SIT DOWN AND BACK

RPE7 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO

RPE7 1-2MIN MOVE THE WEIGHT

RPE8 1-2MIN 12 STEPS EACH LEG. MEDIUM STRIDE LENGTH

PRESS ALL THE WAY UP TO YOUR TOES, GET A

RPE8 1-2MIN STRETCH AT THE BOTTOM.
DON'T BOUNCE
RPE/%1RM REST KG NOTES

FOCUS ON STAYING TIGHT AND SPEED OFF THE

70.0% 2-3MIN 80
CHEST

RPE8 2-3MIN PULL YOUR SHOULDERS DOWN AND IN

FOCUS ON SQUEEZING YOUR DELTOIDS TO

RPE7 1-2MIN MOVE THE WEIGHT
PULL YOUR ELBOWS UP AND BACK. FOCUS ON
RPE8 1-2MIN SCAPULAR RETRACTION
FOCUS ON SQUEEZING YOUR UPPER BACK TO
RPE7 1-2MIN MOVE THE WEIGHT

RPE8 1-2MIN CURL THE WEIGHT "OUT", NOT "UP"

RPE/%1RM REST KG NOTES

72.5% 3-5MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL

RPE8 2-3MIN SIT DOWN AND BACK

RPE8 1-2MIN SQUEEZE YOUR GLUTES TO MOVE YOUR LEGS

FOCUS ON SQUEEZING YOUR QUADS TO MOVE

RPE8 1-2MIN THE WEIGHT
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO
RPE7 1-2MIN MOVE THE WEIGHT