WEEK 1

WEEK 1 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
1

BACK SQUAT 4 1 2 82.5-87.5% 7 3-4 MIN TOP SET, GET COMFORTABLE WITH HEAVIER LOADS
WHILE KEEPING PERFECT TECHNIQUE
FRONT SQUAT [OR BOX SQUAT] 0 3 8 N/A 7 3-4 MIN IF YOU LOW BAR SQUAT, DO FRONT
SQUAT. IF YOU HIGH BAR SQUAT, DO BARBELL BOX SQUAT
BARBELL BENCH PRESS 4 1 4 80-85% 8.5 3-4 MIN TOP SET, GET COMFORTABLE WITH HEAVIER
LOADS WHILE KEEPING PERFECT TECHNIQUE
BARBELL BENCH PRESS 0 2 6 75-80% 7 1-2 MIN SUBMAXIMAL BENCH PRESS, BE HYPERCRITICAL
OF FORM
WEIGHTED PULL-UP 1 3 4-6 N/A 8 1-2 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO
THE BAR
GLUTE-HAM RAISE [OR NORDIC
HAM CURL]

1 3 6-8 N/A 7 1-2 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR
MACHINE
SEATED FACE PULL 0 4 15-20 N/A 9 1-2 MIN DON'T GO TOO HEAVY, FOCUS ON MIND-MUSCLE
CONNECTION

FULL
BODY
2

DEADLIFT 4 3 4 80% 7 3-5 MIN TECHNIQUE WORK, AVOID TURNING THESE INTO TOUCH-AND-GO
REPS
BARBELL OVERHEAD PRESS 3 4 5 75% 8 3-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
BULGARIAN SPLIT SQUAT 1 2 EACH 8-10 N/A 9 2-3 MIN START WITH YOUR WEAKER LEG
WORKING. SQUAT DEEP
MEADOWS ROW 1 4 12-15 N/A 8 2-3 MIN BRACE WITH YOUR OTHER HAND, STAY LIGHT,
EMPHASIZE FORM
BARBELL OR EZ BAR CURL 1 3 8-10 N/A 8 1-2 MIN USE MINIMAL MOMENTUM, CONTROL THE
ECCENTRIC PHASE
PEC FLYE 1 2 12-15 N/A 8 1-2 MIN PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL
ROM. STRETCH YOUR PECS AT THE

BOTTOM

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 1

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIORITIZE ADDITIONAL
ARM HYPERTROPHY, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY YOU CAN RUN ON PAGE 75.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 1

WEEK 1 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES
FULL
BODY
3

BACK SQUAT 4 1 6 75-80% 7 3-4 MIN SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO
THE BAR
PIN SQUAT 0 2 4 70% 8 3-4 MIN SET THE PINS TO AROUND PARALLEL. DEAD STOP ON THE
PINS, DON'T BOUNCE AND GO
BARBELL BENCH PRESS 4 1 1 87.5-92.5% 8 3-4 MIN WORKING TOP SET, BUILD CONFIDENCE
WITH HEAVIER LOADS
BARBELL BENCH PRESS 0 1 5 80% 8 3-4 MIN FOCUS ON PERFECTING TECHNIQUE, SLIGHT PAUSE
ON THE CHEST
BARBELL BENCH PRESS 0 1 10 65% 8 3-4 MIN TRY TO STAY FLUID WITH THESE, THINK OF
THEM AS "PAUSE-AND-GO"
CHIN-UP 1 3 "AMRAP" N/A 8 3-4 MIN AS MANY REPS AS POSSIBLE, BUT STOP AT RPE8
SINGLE-LEG HIP THRUST 0 2 10-12 EACH N/A 8 1-2 MIN KEEP YOUR CHIN TUCKED DOWN AND
SQUEEZE YOUR GLUTES TO MOVE THE WEIGHT
CABLE REVERSE FLYE 0 4 12-15 N/A 8 1-2 MIN KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE
CABLE HANDLES HARD!
STANDING CALF RAISE 0 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH
REP, FULL SQUEEZE AT THE TOP

FULL
BODY
4

6" BLOCK PULL 4 2 6 90% 9 4-6 MIN GET VERY TIGHT PRIOR TO PULLING, USE 85% IF
YOU'RE NOT EXPERIENCED WITH BLOCK PULLS.

USE STANDARD DEADLIFT 1RM FOR 1RM %S.

PAUSE DB INCLINE PRESS 3 4 6-8 N/A 8 3-4 MIN 3-SECOND PAUSE. SINK THE DUMBBELLS AS
LOW AS YOU COMFORTABLY CAN
LEG CURL (CHOICE) 1 3 12-15 N/A 8 2-3 MIN USE SEATED LEG CURL IF AVAILABLE. CAN USE
LYING LEG CURL OR NORDIC HAM CURL IF NO
MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
CHEST-SUPPORTED ROW 1 4 10-12 N/A 8 2-3 MIN CAN USE MACHINE OR DUMBBELLS. FULL
STRETCH AT THE BOTTOM, SQUEEZE AT THE TOP
ROPE OVERHEAD TRICEPS
EXTENSION

1 4 12-15 N/A 8 1-2 MIN FOCUS ON STRETCHING THE TRICEPS AT THE BOTTOM
EGYPTIAN LATERAL RAISE 1 4 8-10 N/A 8 1-2 MIN LEAN AWAY FROM THE CABLE. FOCUS ON
SQUEEZING YOUR DELTS.

POWERBUILDING

2.0
WEEK 2

WEEK 2 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
1

BACK SQUAT 3 3 4 75-80% 7 3-5 MIN SUBMAXIMAL SETS, APPROACH THESE SETS WITH
CONFIDENCE. FOCUS ON TECHNIQUE
BARBELL RDL 2 3 10 N/A 6 2-4 MIN EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT
YOUR LOWER BACK FROM ROUNDING
UNILATERAL LEG PRESS 1 2 EACH 12-15 N/A 8 1-2 MIN HIGH AND WIDE FOOT POSITIONING,
START WITH YOUR WEAKER LEG
ECCENTRIC-ACCENTUATED LEG
EXTENSION

0 2 10-12 N/A 10 2-3 MIN 4-SECOND LOWERING PHASE

LEG CURL (CHOICE) 0 2 10/15 N/A 10 2-3 MIN DROPSET: DO 10 REPS, LOWER THE WEIGHT
~30-50%, DO ANOTHER 15 REPS. USE SEATED LEG
CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM CURL IF NO MACHINE ACCESS.

FOCUS ON THE MIND-MUSCLE CONNECTION

STANDING CALF RAISE 1 3 12-15 N/A 8 2-3 MIN THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
A1: WEIGHTED CRUNCH 0 3 10-12 EACH N/A 8 0 MIN HOLD A PLATE OR DB TO YOUR CHEST AND
CRUNCH HARD!
A2: LONG-LEVER PLANK
(OPTIONAL)

0 3 30SEC N/A 8 1-2 MIN CONTRACT YOUR GLUTES AND POSITION YOUR ELBOWS UNDER YOUR
EYES TO MAKE THE PLANK

MORE DIFFICULT

UPPER
1
BARBELL BENCH PRESS 3 2 8 72.5% 7 3-4 MIN SUBMAXIMAL SETS, FOCUS ON FORM
WEIGHTED PULL-UP 2 3 4-6 N/A 9 2-3 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO
THE BAR
MACHINE INCLINE PRESS 2 3 10-12 N/A 9 3-4 MIN SMITH MACHINE OR HAMMER STRENGTH
MACHINE. USE INCLINE DB PRESS IF NO MACHINE

ACCESS. ~45 DEGREE INCLINE.

SEATED CABLE ROW 2 3 10-12 N/A 9 2-3 MIN FOCUS ON SQUEEZING YOUR SHOULDER BLADES
TOGETHER, DRIVE YOUR ELBOWS DOWN AND

BACK

EGYPTIAN LATERAL RAISE 0 3 8-10(+4+4) N/A 10 1-2 MIN DO 8-10 REPS TO FAILURE. REST
3-4 SECONDS. DO ANOTHER 4 REPS. REST 2-3 SECONDS. DO

ANOTHER 4 REPS.

CONSTANT-TENSION CABLE
TRICEPS KICKBACK

0 2 20-30 N/A 10 1-2 MIN MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND
DOWN
HAMMER "CHEAT" CURL 1 3 8-10 N/A 9 1-2 MIN YOU CAN USE SLIGHT MOMENTUM ON THE
CONCENTRIC, BUT CONTROL THE ECCENTRIC WITH YOUR

ELBOWS STATIONARY

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 2

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 2

WEEK 2 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
2

RESET DEADLIFT 4 3 3 80-85% 8 3-5 MIN STAND UP BETWEEN EACH REP TO WORK ON
TECHNQIUE
HACK SQUAT 2 3 12 N/A 8 3-4 MIN ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES),
FOCUS THE TENSION ON YOUR

QUADS
SINGLE-LEG HIP THRUST 2 2 EACH 10-12 N/A 9 2-3 MIN CONTRACT YOUR GLUTES HARD AT THE
TOP
A1: GLUTE-HAM RAISE [OR
NORDIC HAM CURL]

0 3 6-8 N/A 9 0 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE
A2: PRISONER BACK EXTENSION 0 3 15-20 N/A 9 1-2 MIN PLACE YOUR HANDS BEHIND YOUR
HEAD AND SQUEEZE YOUR GLUTES TO STRAIGHEN YOUR HIPS
UNILATERAL STANDING CALF
RAISE

1 3 8-10 N/A 8 1-2 MIN START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND
FORTH ON THE BALLS OF

YOUR FEET

L-SIT HOLD 0 3 10-20 SEC N/A 8 1-2 MIN HOLD THE TOP POSITION OF A HANGING LEG RAISE
FOR THE TIME INTERVAL GIVEN. AIM TO

INCREASE THE HOLD TIME WEEK TO WEEK.

UPPER
2
OMNI-GRIP LAT PULLDOWN 2 3 10-12 N/A 8 2-3 MIN 1 SET WIDE GRIP (OVERHAND), 1 SET
MIDDLE GRIP (OVERHAND), 1 SET CLOSE GRIP

(UNDERHAND)

BARBELL OVERHEAD PRESS 3 2 4 77.5-82.5% 8 2-3 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR
TORSO UPRIGHT, PRESS UP AND SLIGHTLY BACK
CHEST-SUPPORTED ROW 2 2 10-12 N/A 9 2-3 MIN CAN USE MACHINE OR DUMBBELLS. FULL
STRETCH AT THE BOTTOM, SQUEEZE AT THE TOP
CLOSE-GRIP BENCH PRESS 2 3 10 N/A 8 2-3 MIN TUCK YOUR ELBOWS AGAINST YOUR SIDES
MORE THAN YOU WOULD ON STANDARD GRIP BENCH

PRESS

SEATED FACE PULL 0 2 15-20 N/A 9 1-2 MIN MIND MUSCLE CONNECTION WITH REAR DELTS ON
SET 1 (SWEEP THE WEIGHT OUT). MIND MUSCLE
CONNECTION WITH MID-TRAPS ON SET 2 (SQUEEZE SHOULDER BLADES HARD).
DUMBBELL LATERAL RAISE 21S 0 2 7/7/7 N/A 9 1-2 MIN FIRST 7 REPS: TOP HALF OF ROM,
MIDDLE 7 REPS: FULL ROM, LAST 7 REPS: BOTTOM HALF OF ROM
INCLINE DUMBBELL CURL 0 2 20-30 N/A 9 1-2 MIN KEEP YOUR ELBOWS LOCKED IN PLACE TO
MAINTAIN A STRETCH ON THE BICEPS
NECK FLEXION/EXTENSION
(OPTIONAL)

0 3 10/10 N/A 8 1-2 MIN 10 REPS FLEXION (FRONT OF NECK), 10 REPS EXTENSION (BACK OF
NECK)

POWERBUILDING

2.0
WEEK 3

WEEK 3 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
1

BACK SQUAT 4 1 4 80-85% 7 3-4 MIN TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE
KEEPING PERFECT TECHNIQUE
FRONT SQUAT [OR BOX SQUAT] 0 3 8 N/A 7 3-4 MIN IF YOU LOW BAR SQUAT, DO FRONT
SQUAT. IF YOU HIGH BAR SQUAT, DO BARBELL BOX SQUAT
BARBELL BENCH PRESS 4 1 2 87.5-90% 8.5 3-4 MIN TOP SET, GET COMFORTABLE WITH
HEAVIER LOADS WHILE KEEPING PERFECT TECHNIQUE
BARBELL BENCH PRESS 0 2 4 80-85% 7 1-2 MIN SUBMAXIMAL BENCH PRESS, BE CRITICAL OF
FORM
WEIGHTED PULL-UP 1 3 4-6 N/A 8 1-2 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO
THE BAR
GLUTE-HAM RAISE [OR NORDIC
HAM CURL]

1 3 6-8 N/A 7 1-2 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR
MACHINE
SEATED FACE PULL 0 4 15-20 N/A 9 1-2 MIN DON'T GO TOO HEAVY, FOCUS ON MIND-MUSCLE
CONNECTION

FULL
BODY
2

DEADLIFT 4 3 5 80% 7 3-5 MIN TECHNIQUE WORK, AVOID TURNING THESE INTO TOUCH-AND-GO
REPS
BARBELL OVERHEAD PRESS 3 4 6 75% 8 3-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
BULGARIAN SPLIT SQUAT 1 2 EACH 8-10 N/A 9 2-3 MIN START WITH YOUR WEAKER LEG
WORKING. SQUAT DEEP
MEADOWS ROW 1 4 12-15 N/A 8 2-3 MIN BRACE WITH YOUR OTHER HAND, STAY LIGHT,
EMPHASIZE FORM
BARBELL OR EZ BAR CURL 1 3 8-10 N/A 8 1-2 MIN USE MINIMAL MOMENTUM, CONTROL THE
ECCENTRIC PHASE
PEC FLYE 1 2 12-15 N/A 8 1-2 MIN PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL
ROM. STRETCH YOUR PECS AT THE

BOTTOM

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 3

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIORITIZE ADDITIONAL
ARM HYPERTROPHY, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY YOU CAN RUN ON PAGE 75.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 3

WEEK 3 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
3

BACK SQUAT 4 1 8 72.5-77.5% 7 3-4 MIN SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT
TO THE BAR
PIN SQUAT 0 2 5 70% 8 3-4 MIN SET THE PINS TO AROUND PARALLEL. DEAD STOP ON THE
PINS, DON'T BOUNCE AND GO
BARBELL BENCH PRESS 4 1 1 90-95% 8 3-4 MIN WORKING TOP SET, BUILD CONFIDENCE WITH
HEAVIER LOADS
BARBELL BENCH PRESS 0 1 5 82.5% 8 3-4 MIN FOCUS ON PERFECTING TECHNIQUE, SLIGHT
PAUSE ON THE CHEST
BARBELL BENCH PRESS 0 1 12 65% 8 3-4 MIN TRY TO STAY FLUID WITH THESE, THINK OF
THEM AS "PAUSE-AND-GO"
CHIN-UP 1 3 "AMRAP" N/A 8 3-4 MIN AS MANY REPS AS POSSIBLE, BUT STOP AT RPE8
SINGLE-LEG HIP THRUST 0 2 10-12 EACH N/A 8 1-2 MIN KEEP YOUR CHIN TUCKED DOWN AND
SQUEEZE YOUR GLUTES TO MOVE THE WEIGHT
CABLE REVERSE FLYE 0 4 12-15 N/A 8 1-2 MIN KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE
CABLE HANDLES HARD!
STANDING CALF RAISE 0 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH
REP, FULL SQUEEZE AT THE TOP

FULL
BODY
4

4" BLOCK PULL 4 2 5 90% 9 4-6 MIN GET VERY TIGHT PRIOR TO PULLING, USE 85% IF
YOU'RE NOT EXPERIENCED WITH BLOCK PULLS.

USE STANDARD DEADLIFT 1RM FOR 1RM %S.

PAUSE DB INCLINE PRESS 3 4 6-8 N/A 8 3-4 MIN 3-SECOND PAUSE. SINK THE DUMBBELLS AS
LOW AS YOU COMFORTABLY CAN
LEG CURL (CHOICE) 1 3 12-15 N/A 8 2-3 MIN USE SEATED LEG CURL IF AVAILABLE. CAN USE
LYING LEG CURL OR NORDIC HAM CURL IF NO
MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
CHEST-SUPPORTED ROW 1 4 10-12 N/A 8 2-3 MIN CAN USE MACHINE OR DUMBBELLS. FULL
STRETCH AT THE BOTTOM, SQUEEZE AT THE TOP
ROPE OVERHEAD TRICEPS
EXTENSION

1 4 12-15 N/A 8 1-2 MIN FOCUS ON STRETCHING THE TRICEPS AT THE BOTTOM
EGYPTIAN LATERAL RAISE 1 4 8-10 N/A 8 1-2 MIN LEAN AWAY FROM THE CABLE. FOCUS ON
SQUEEZING YOUR DELTS.

POWERBUILDING

2.0
WEEK 4
WEEK 4 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
1

BACK SQUAT 3 4 4 75-80% 8 3-5 MIN SUBMAXIMAL SETS, APPROACH THESE SETS WITH
CONFIDENCE. FOCUS ON TECHNIQUE
BARBELL RDL 2 3 10 N/A 7 2-4 MIN EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT
YOUR LOWER BACK FROM ROUNDING
UNILATERAL LEG PRESS 1 2 EACH 12-15 N/A 8 1-2 MIN HIGH AND WIDE FOOT POSITIONING,
START WITH YOUR WEAKER LEG
ECCENTRIC-ACCENTUATED LEG
EXTENSION

0 2 10-12 N/A 10 2-3 MIN 4-SECOND LOWERING PHASE

LEG CURL (CHOICE) 0 2 10/15 N/A 10 2-3 MIN DROPSET: DO 10 REPS, LOWER THE WEIGHT
~30-50%, DO ANOTHER 15 REPS. USE SEATED LEG
CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM CURL IF NO MACHINE ACCESS.

FOCUS ON THE MIND-MUSCLE CONNECTION

STANDING CALF RAISE 1 3 12-15 N/A 8 2-3 MIN THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
A1: WEIGHTED CRUNCH 0 3 10-12 EACH N/A 8 0 MIN HOLD A PLATE OR DB TO YOUR CHEST AND
CRUNCH HARD!
A2: LONG-LEVER PLANK
(OPTIONAL)

0 3 30SEC N/A 8 1-2 MIN CONTRACT YOUR GLUTES AND POSITION YOUR ELBOWS UNDER YOUR
EYES TO MAKE THE PLANK

MORE DIFFICULT

UPPER
1
BARBELL BENCH PRESS 3 3 8 72.5% 7 3-4 MIN SUBMAXIMAL SETS, FOCUS ON FORM
WEIGHTED PULL-UP 2 3 4-6 N/A 9 2-3 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO
THE BAR
MACHINE INCLINE PRESS 2 3 10-12 N/A 9 3-4 MIN SMITH MACHINE OR HAMMER STRENGTH
MACHINE. USE INCLINE DB PRESS IF NO MACHINE

ACCESS. ~45 DEGREE INCLINE.

SEATED CABLE ROW 2 3 10-12 N/A 9 2-3 MIN FOCUS ON SQUEEZING YOUR SHOULDER BLADES
TOGETHER, DRIVE YOUR ELBOWS DOWN AND

BACK

EGYPTIAN LATERAL RAISE 0 3 8-10(+4+4) N/A 10 1-2 MIN DO 8-10 REPS TO FAILURE. REST
3-4 SECONDS. DO ANOTHER 4 REPS. REST 2-3 SECONDS. DO

ANOTHER 4 REPS.

CONSTANT-TENSION CABLE
TRICEPS KICKBACK

0 2 20-30 N/A 10 1-2 MIN MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND
DOWN
HAMMER "CHEAT" CURL 1 3 8-10 N/A 9 1-2 MIN YOU CAN USE SLIGHT MOMENTUM ON THE
CONCENTRIC, BUT CONTROL THE ECCENTRIC WITH YOUR

ELBOWS STATIONARY

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 4

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 4

WEEK 4 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
2

RESET DEADLIFT 4 3 4 80-85% 8 3-5 MIN STAND UP BETWEEN EACH REP TO WORK ON
TECHNQIUE
HACK SQUAT 2 3 12 N/A 8 3-4 MIN ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES),
FOCUS THE TENSION ON YOUR

QUADS
SINGLE-LEG HIP THRUST 2 2 EACH 10-12 N/A 9 2-3 MIN CONTRACT YOUR GLUTES HARD AT THE
TOP
A1: GLUTE-HAM RAISE [OR
NORDIC HAM CURL]

0 3 6-8 N/A 9 0 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE
A2: PRISONER BACK EXTENSION 0 3 15-20 N/A 9 1-2 MIN PLACE YOUR HANDS BEHIND YOUR
HEAD AND SQUEEZE YOUR GLUTES TO STRAIGHEN YOUR HIPS
UNILATERAL STANDING CALF
RAISE

1 3 8-10 N/A 8 1-2 MIN START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND
FORTH ON THE BALLS OF

YOUR FEET

L-SIT HOLD 0 3 15-25 SEC N/A 8 1-2 MIN HOLD THE TOP POSITION OF A HANGING LEG RAISE
FOR THE TIME INTERVAL GIVEN. AIM TO

INCREASE THE HOLD TIME WEEK TO WEEK.

UPPER
2
OMNI-GRIP LAT PULLDOWN 2 3 10-12 N/A 8 2-3 MIN 1 SET WIDE GRIP (OVERHAND), 1 SET
MIDDLE GRIP (OVERHAND), 1 SET CLOSE GRIP

(UNDERHAND)

BARBELL OVERHEAD PRESS 3 3 4 77.5-82.5% 8 2-3 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR
TORSO UPRIGHT, PRESS UP AND SLIGHTLY BACK
CHEST-SUPPORTED ROW 2 2 10-12 N/A 9 2-3 MIN CAN USE MACHINE OR DUMBBELLS. FULL
STRETCH AT THE BOTTOM, SQUEEZE AT THE TOP
CLOSE-GRIP BENCH PRESS 2 3 11 N/A 8 2-3 MIN TUCK YOUR ELBOWS AGAINST YOUR SIDES
MORE THAN YOU WOULD ON STANDARD GRIP BENCH

PRESS

SEATED FACE PULL 0 2 15-20 N/A 9 1-2 MIN MIND MUSCLE CONNECTION WITH REAR DELTS ON
SET 1 (SWEEP THE WEIGHT OUT). MIND MUSCLE
CONNECTION WITH MID-TRAPS ON SET 2 (SQUEEZE SHOULDER BLADES HARD).
DUMBBELL LATERAL RAISE 21S 0 2 7/7/7 N/A 9 1-2 MIN FIRST 7 REPS: TOP HALF OF ROM,
MIDDLE 7 REPS: FULL ROM, LAST 7 REPS: BOTTOM HALF OF ROM
INCLINE DUMBBELL CURL 0 2 20-30 N/A 9 1-2 MIN KEEP YOUR ELBOWS LOCKED IN PLACE TO
MAINTAIN A STRETCH ON THE BICEPS
NECK FLEXION/EXTENSION
(OPTIONAL)

0 3 10/10 N/A 8 1-2 MIN 10 REPS FLEXION (FRONT OF NECK), 10 REPS EXTENSION (BACK OF
NECK)

POWERBUILDING

2.0
WEEK 5

WEEK 5 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
1

BACK SQUAT 4 1 5 80-85% 8 3-4 MIN TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE
KEEPING PERFECT TECHNIQUE
FRONT SQUAT [OR BOX SQUAT] 0 3 8 N/A 7 3-4 MIN IF YOU LOW BAR SQUAT, DO FRONT
SQUAT. IF YOU HIGH BAR SQUAT, DO BARBELL BOX SQUAT
BARBELL BENCH PRESS 4 1 5 80-85% 8.5 3-4 MIN TOP SET, GET COMFORTABLE WITH HEAVIER
LOADS WHILE KEEPING PERFECT TECHNIQUE
BARBELL BENCH PRESS 0 2 2 80-85% 7 2-3 MIN SUBMAXIMAL BENCH PRESS, BE CRITICAL OF
FORM
WEIGHTED PULL-UP 1 3 4-6 N/A 8 1-2 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO
THE BAR
GLUTE-HAM RAISE [OR NORDIC
HAM CURL]

1 3 6-8 N/A 7 1-2 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR
MACHINE
SEATED FACE PULL 0 4 15-20 N/A 9 1-2 MIN DON'T GO TOO HEAVY, FOCUS ON MIND-MUSCLE
CONNECTION

FULL
BODY
2

DEADLIFT 4 2 5 82.5% 7 3-5 MIN TECHNIQUE WORK, AVOID TURNING THESE INTO TOUCH-AND-
GO REPS
BARBELL OVERHEAD PRESS 3 4 7 75% 8 3-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
BULGARIAN SPLIT SQUAT 1 2 EACH 8-10 N/A 9 2-3 MIN START WITH YOUR WEAKER LEG
WORKING. SQUAT DEEP
MEADOWS ROW 1 4 12-15 N/A 8 2-3 MIN BRACE WITH YOUR OTHER HAND, STAY LIGHT,
EMPHASIZE FORM
BARBELL OR EZ BAR CURL 1 3 8-10 N/A 8 1-2 MIN USE MINIMAL MOMENTUM, CONTROL THE
ECCENTRIC PHASE
PEC FLYE 1 2 12-15 N/A 8 1-2 MIN PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL
ROM. STRETCH YOUR PECS AT THE

BOTTOM

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 5

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIORITIZE ADDITIONAL
ARM HYPERTROPHY, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY YOU CAN RUN ON PAGE 75.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 5

WEEK 5 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
3

BACK SQUAT 4 1 10 72.5-77.5% 7 3-4 MIN SIT BACK AND DOWN, KEEP YOUR UPPER BACK
TIGHT TO THE BAR
PIN SQUAT 0 2 6 70% 8 3-4 MIN SET THE PINS TO AROUND PARALLEL. DEAD STOP ON THE
PINS, DON'T BOUNCE AND GO
BARBELL BENCH PRESS 4 1 1 92.5-97.5% 8.5 3-4 MIN WORKING TOP SET, BUILD CONFIDENCE
WITH HEAVIER LOADS
BARBELL BENCH PRESS 0 1 6 80% 8 3-4 MIN FOCUS ON PERFECTING TECHNIQUE, SLIGHT PAUSE
ON THE CHEST
BARBELL BENCH PRESS 0 1 12 70% 8 3-4 MIN TRY TO STAY FLUID WITH THESE, THINK OF
THEM AS "PAUSE-AND-GO"
CHIN-UP 1 3 "AMRAP" N/A 8 3-4 MIN AS MANY REPS AS POSSIBLE, BUT STOP AT RPE8
SINGLE-LEG HIP THRUST 0 2 10-12 EACH N/A 8 1-2 MIN KEEP YOUR CHIN TUCKED DOWN AND
SQUEEZE YOUR GLUTES TO MOVE THE WEIGHT
CABLE REVERSE FLYE 0 4 12-15 N/A 8 1-2 MIN KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE
CABLE HANDLES HARD!
STANDING CALF RAISE 0 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH
REP, FULL SQUEEZE AT THE TOP

FULL
BODY
4

2" BLOCK PULL 4 2 4 90% 9 4-6 MIN GET VERY TIGHT PRIOR TO PULLING, USE 85% IF
YOU'RE NOT EXPERIENCED WITH BLOCK PULLS.

USE STANDARD DEADLIFT 1RM FOR 1RM %S.

PAUSE DB INCLINE PRESS 3 4 6-8 N/A 8 3-4 MIN 3-SECOND PAUSE. SINK THE DUMBBELLS AS
LOW AS YOU COMFORTABLY CAN
LEG CURL (CHOICE) 1 3 12-15 N/A 8 2-3 MIN USE SEATED LEG CURL IF AVAILABLE. CAN USE
LYING LEG CURL OR NORDIC HAM CURL IF NO
MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
CHEST-SUPPORTED ROW 1 4 10-12 N/A 8 2-3 MIN CAN USE MACHINE OR DUMBBELLS. FULL
STRETCH AT THE BOTTOM, SQUEEZE AT THE TOP
ROPE OVERHEAD TRICEPS
EXTENSION

1 4 12-15 N/A 8 1-2 MIN FOCUS ON STRETCHING THE TRICEPS AT THE BOTTOM
EGYPTIAN LATERAL RAISE 1 4 8-10 N/A 8 1-2 MIN LEAN AWAY FROM THE CABLE. FOCUS ON
SQUEEZING YOUR DELTS.

POWERBUILDING

2.0
WEEK 6

WEEK 6 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
1

BACK SQUAT 3 5 4 75-80% 8 3-5 MIN SUBMAXIMAL SETS, APPROACH THESE SETS WITH
CONFIDENCE. FOCUS ON TECHNIQUE
BARBELL RDL 2 3 10 N/A 8 2-4 MIN EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT
YOUR LOWER BACK FROM ROUNDING
UNILATERAL LEG PRESS 1 2 EACH 12-15 N/A 8 1-2 MIN HIGH AND WIDE FOOT POSITIONING,
START WITH YOUR WEAKER LEG
ECCENTRIC-ACCENTUATED LEG
EXTENSION

0 2 10-12 N/A 10 2-3 MIN 4-SECOND LOWERING PHASE

LEG CURL (CHOICE) 0 2 10/15 N/A 10 2-3 MIN DROPSET: DO 10 REPS, LOWER THE WEIGHT
~30-50%, DO ANOTHER 15 REPS. USE SEATED LEG
CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM CURL IF NO MACHINE ACCESS.

FOCUS ON THE MIND-MUSCLE CONNECTION

STANDING CALF RAISE 1 3 12-15 N/A 8 2-3 MIN THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
A1: WEIGHTED CRUNCH 0 3 10-12 EACH N/A 8 0 MIN HOLD A PLATE OR DB TO YOUR CHEST AND
CRUNCH HARD!
A2: LONG-LEVER PLANK
(OPTIONAL)

0 3 30 SEC N/A 8 1-2 MIN CONTRACT YOUR GLUTES AND POSITION YOUR ELBOWS UNDER YOUR
EYES TO MAKE THE PLANK

MORE DIFFICULT

UPPER
1
BARBELL BENCH PRESS 3 4 8 72.5% 8 3-4 MIN SUBMAXIMAL SETS, FOCUS ON FORM
WEIGHTED PULL-UP 2 3 4-6 N/A 9 2-3 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO
THE BAR
MACHINE INCLINE PRESS 2 3 10-12 N/A 9 3-4 MIN SMITH MACHINE OR HAMMER STRENGTH
MACHINE. USE INCLINE DB PRESS IF NO MACHINE

ACCESS. ~45 DEGREE INCLINE.

SEATED CABLE ROW 2 3 10-12 N/A 9 2-3 MIN FOCUS ON SQUEEZING YOUR SHOULDER BLADES
TOGETHER, DRIVE YOUR ELBOWS DOWN AND

BACK
EGYPTIAN LATERAL RAISE 0 3 8-10 (+4+4) N/A 10 1-2 MIN DO 8-10 REPS TO FAILURE. REST
3-4 SECONDS. DO ANOTHER 4 REPS. REST 2-3 SECONDS. DO

ANOTHER 4 REPS.

CONSTANT-TENSION CABLE
TRICEPS KICKBACK

0 2 20-30 N/A 10 1-2 MIN MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND
DOWN
HAMMER "CHEAT" CURL 1 3 8-10 N/A 9 1-2 MIN YOU CAN USE SLIGHT MOMENTUM ON THE
CONCENTRIC, BUT CONTROL THE ECCENTRIC WITH YOUR

ELBOWS STATIONARY

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 6

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 6

WEEK 6 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
2

RESET DEADLIFT 4 3 5 80-85% 8 3-5 MIN STAND UP BETWEEN EACH REP TO WORK ON
TECHNQIUE
HACK SQUAT 2 3 12 N/A 8 3-4 MIN ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES),
FOCUS THE TENSION ON YOUR

QUADS
SINGLE-LEG HIP THRUST 2 2 EACH 10-12 N/A 9 2-3 MIN CONTRACT YOUR GLUTES HARD AT THE
TOP
A1: GLUTE-HAM RAISE [OR
NORDIC HAM CURL]

0 3 6-8 N/A 9 0 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE
A2: PRISONER BACK EXTENSION 0 3 15-20 N/A 9 1-2 MIN PLACE YOUR HANDS BEHIND YOUR
HEAD AND SQUEEZE YOUR GLUTES TO STRAIGHEN YOUR HIPS
UNILATERAL STANDING CALF
RAISE

1 3 8-10 N/A 8 1-2 MIN START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND
FORTH ON THE BALLS OF

YOUR FEET

L-SIT HOLD 0 3 20-30 SEC N/A 8 1-2 MIN HOLD THE TOP POSITION OF A HANGING LEG RAISE
FOR THE TIME INTERVAL GIVEN. AIM TO

INCREASE THE HOLD TIME WEEK TO WEEK.

UPPER
2
OMNI-GRIP LAT PULLDOWN 2 3 10-12 N/A 8 2-3 MIN 1 SET WIDE GRIP (OVERHAND), 1 SET
MIDDLE GRIP (OVERHAND), 1 SET CLOSE GRIP

(UNDERHAND)

BARBELL OVERHEAD PRESS 3 4 4 77.5-82.5% 8 2-3 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR
TORSO UPRIGHT, PRESS UP AND SLIGHTLY BACK
CHEST-SUPPORTED ROW 2 2 10-12 N/A 9 2-3 MIN CAN USE MACHINE OR DUMBBELLS. FULL
STRETCH AT THE BOTTOM, SQUEEZE AT THE TOP
CLOSE-GRIP BENCH PRESS 2 3 12 N/A 8 2-3 MIN TUCK YOUR ELBOWS AGAINST YOUR SIDES
MORE THAN YOU WOULD ON STANDARD GRIP BENCH

PRESS

SEATED FACE PULL 0 2 15-20 N/A 9 1-2 MIN MIND MUSCLE CONNECTION WITH REAR DELTS ON
SET 1 (SWEEP THE WEIGHT OUT). MIND MUSCLE
CONNECTION WITH MID-TRAPS ON SET 2 (SQUEEZE SHOULDER BLADES HARD).
DUMBBELL LATERAL RAISE 21S 0 2 7/7/7 N/A 9 1-2 MIN FIRST 7 REPS: TOP HALF OF ROM,
MIDDLE 7 REPS: FULL ROM, LAST 7 REPS: BOTTOM HALF OF ROM
INCLINE DUMBBELL CURL 0 2 20-30 N/A 9 1-2 MIN KEEP YOUR ELBOWS LOCKED IN PLACE TO
MAINTAIN A STRETCH ON THE BICEPS
NECK FLEXION/EXTENSION
(OPTIONAL)

0 3 10/10 N/A 8 1-2 MIN 10 REPS FLEXION (FRONT OF NECK), 10 REPS EXTENSION (BACK OF
NECK)

POWERBUILDING

2.0
WEEK 7

WEEK 7 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
1

BACK SQUAT 4 4 3 82.5-87.5% 8 3-4 MIN MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK
AGAINST THE BAR
BARBELL BENCH PRESS 4 3 8 75% 8 1-2 MIN SET UP A COMFORTABLE ARCH, QUICK PAUSE ON
THE CHEST AND EXPLODE UP ON EACH REP
WIDE-GRIP LAT PULLDOWN 1 4 6-8 N/A 8 1-2 MIN 1.5X SHOULDER WIDTH GRIP. THINK ABOUT
PULLING YOUR ELBOWS "DOWN" AND "IN"
SLIDING LEG CURL 1 2 10-12 N/A 7 1-2 MIN KEEP YOUR HIPS HIGH, THINK ABOUT "PULLING
YOUR HEELS INTO YOUR HIPS"
WALL SLIDE 0 3 15-20 N/A 7 1-2 MIN DON'T USE WEIGHT. THESE WILL HELP WITH SHOULDER
STABILITY. DON'T SKIP!

FULL
BODY
2
OPPOSITE STANCE DEADLIFT 4 3 5 75-80% 8 3-5 MIN IF YOU NORMALLY PERFORM DEADLIFTS
SUMO, PERFORM CONVENTIONAL, AND VICE VERSA. USE

YOUR OPPOSITE STANCE ESTIMATED MAX.

BARBELL OVERHEAD PRESS 3 2 8 N/A 8 2-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
LEG PRESS 1 2 10-12 N/A 7 2-3 MIN IF YOU LOW BAR SQUAT, USE A LOW FOOT PLACEMENT.
IF YOU HIGH BAR SQUAT, USE A HIGH

FOOT PLACEMENT

SEATED CABLE ROW 1 3 10-12 N/A 9 2-3 MIN FOCUS ON SQUEEZING YOUR SHOULDER BLADES
TOGETHER, DRIVE YOUR ELBOWS DOWN AND

BACK
HAMMER CURL 1 3 15-20 N/A 9 1-2 MIN GO HEAVY, USE A TINY BIT OF MOMENTUM
BARBELL OR DUMBBELL
ISOMETRIC HOLD (GRIP WORK)

1 2 20-30 SEC N/A 8 1-2 MIN DO AN ISOMETRIC HOLD WITH DUMBBELLS OR A BARBELL

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 7

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIORITIZE ADDITIONAL
ARM HYPERTROPHY, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY YOU CAN RUN ON PAGE 75.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 7

WEEK 7 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
3

FRONT SQUAT 3 3 8 N/A 7 3-4 MIN TRY ADDING WEIGHT TO THE LOAD YOU USED IN WEEK 5
PAUSE BARBELL BENCH PRESS 3 3 2 87.5% 8 3-4 MIN GET COMFORTABLE PAUSING WITH HEAVY
WEIGHT, 2-3 SECOND PAUSE
WEIGHTED NEUTRAL-GRIP
PULL-UP

3 4 4-6 N/A 8 2-3 MIN PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE
LEG CURL (CHOICE) 1 3 12-15 N/A 9 2-3 MIN USE SEATED LEG CURL IF AVAILABLE. CAN USE
LYING LEG CURL OR NORDIC HAM CURL IF NO
MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
PRONE TRAP RAISE 1 3 12-15 N/A 8 1-2 MIN THINK ABOUT TUCKING YOUR SHOULDER BLADES
"DOWN" AS YOU RAISE YOUR ARMS. MIND

MUSCLE CONNECTION WITH MID-LOWER TRAPS

HANGING LEG RAISE 1 3 10-12 N/A 9 1-2 MIN KNEES TO CHEST, CONTROLLED REPS,
STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY
STANDING CALF RAISE 0 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH
REP, FULL SQUEEZE AT THE TOP

FULL
BODY
4

1" BLOCK PULL 4 2 4 90% 9 4-6 MIN THESE WILL START TO FEEL VERY HEAVY. ONLY DO 1
SET IF YOU'RE FEELING VERY FATIGUED FROM

IT

DIP 3 3 8-10 N/A 7 3-4 MIN ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB FLOOR PRESS IF
NO ACCESS TO DIP HANDLES.
ONE-ARM ROW 1 3 10-12 EACH N/A 8 2-3 MIN CAN USE DB OR CABLE. MINIMIZE TORSO
MOMENTUM.
TRICEPS PRESSDOWN 21S 1 3 7/7/7 N/A 8 1-2 MIN FIRST 7 REPS: FULL ROM, NEXT 7 REPS:
BOTTOM HALF OF ROM, LAST 7 REPS: TOP HALF OF ROM
DB LATERAL RAISE 1 3 15-20 N/A 8 1-2 MIN FOCUS ON CONTRACTING YOUR DELTS

POWERBUILDING

2.0
WEEK 8

WEEK 8 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
1

PIN SQUAT 3 2 4 72.5% 8 3-4 MIN SET THE PINS TO JUST ABOVE PARALLEL
BARBELL RDL 2 2 8 N/A 6 3-4 MIN EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT
YOUR LOWER BACK FROM ROUNDING
A1: SISSY SQUAT 1 2 10-12 N/A 8 0 MIN OR LEG PRESS WITH LOW FOOT PLACEMENT. LET
YOUR KNEES TRAVEL FORWARD. MIND MUSCLE

CONNECTION WITH QUADS.

A2: NORDIC HAM CURL 0 2 6-8 N/A 8 2-3 MIN KEEP YOUR HIPS AS STRAIGHT AS YOU CAN,
CAN SUB FOR LYING LEG CURL
UNILATERAL STANDING CALF
RAISE

0 3 10-12 EACH N/A 8 1-2MIN START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK
AND FORTH ON THE BALLS OF

YOUR FEET

HIP ABDUCTION 0 3 12-15 N/A 9 1-2 MIN MACHINE, BAND, OR WEIGHTED, 1 SECOND
ISOMETRIC HOLD AT THE TOP OF EACH REP
A1: CABLE CRUNCH (ABS) 0 3 12-15 N/A 8 0 MIN SQUEEZE YOUR SIX PACK TO CRUNCH THE
WEIGHT, DON'T YANK WITH YOUR HANDS
A2: CABLE SHRUG-IN (TRAPS) 0 3 12-15 N/A 8 1-2 MIN SET UP TWO CABLE HANDLES LOW AND
SHRUG UP AND IN. SQUEEZE YOUR UPPER TRAPS TO MOVE

THE WEIGHT: HTTPS://YOUTU.BE/C6SYJDFUQ9I?T=357

UPPER
1

LARSEN PRESS 3 3 10 N/A 7 3-4 MIN SHOULDER BLADES STILL RETRACTED AND DEPRESSED.
SLIGHT ARCH IN UPPER BACK. ZERO LEG

DRIVE.
MACHINE CHEST-SUPPORTED ROW 1 3 10-12 N/A 8 2-3 MIN DROPSET ON THE LAST SET
MACHINE INCLINE PRESS 2 2 10-12 N/A 8 3-4 MIN SMITH MACHINE OR HAMMER STRENGTH
MACHINE. USE INCLINE DB PRESS IF NO MACHINE

ACCESS. ~45 DEGREE INCLINE.

SINGLE-ARM PULLDOWN 2 3 8-10 EACH N/A 8 1-2 MIN START WITH YOUR WEAKER SIDE
TRICEPS PRESSDOWN 1 3 12-15 N/A 8 1-2 MIN FOCUS ON CONTRACTING YOUR TRICEPS
INVERSE ZOTTMAN CURL 0 3 12-15 N/A 8 1-2 MIN HAMMER CURL ON CONCENTRIC, SUPINATED
CURL (PALMS UP) ON THE ECCENTRIC
LATERAL RAISE (CHOICE) 0 3 15-20 N/A 9 1-2 MIN CAN USE CABLE, DUMBBELL OR BANDS.
USE WHAT YOU 'FEEL' THE MOST. STAY IN CONSTANT

TENSION.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 8

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND
PREPARE FOR THE NEXT 4 WEEKS!

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 8

WEEK 8 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
2

DEADLIFT 3 2 5 75% 6 3-4 MIN THESE ARE INTENTIONALLY LIGHT. LOCK IN YOUR TECHNIQUE
AND MOVE THE BAR WITH MAX

SPEED

HACK SQUAT 2 2 12 N/A 8 2-3 MIN ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES),
FOCUS THE TENSION ON YOUR

QUADS

CABLE PULL-THROUGH 1 2 12-15 N/A 8 1-2 MIN CONTRACT YOUR GLUTES HARD AT THE TOP,
DON'T ALLOW YOUR LOWER BACK TO ROUND
LEG EXTENSION 0 2 15/10 N/A 9 1-2 MIN DROPSET. DO 15 REPS, DROP THE WEIGHT UP TO
50%, DO ANOTHER 10 REPS.
UNILATERAL LEG CURL (CHOICE) 0 3 10-12 EACH N/A 8 1-2 MIN CAN PERFORM SEATED OR
LYING. FOCUS ON CONTRACTING YOUR HAMSTRINGS
STANDING CALF RAISE 0 3 10-12 N/A 8 1-2 MIN THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
L-SIT HOLD 0 2 20-30 SEC N/A 7 1-2 MIN HOLD THE TOP POSITION OF A HANGING LEG RAISE
FOR THE TIME INTERVAL GIVEN. AIM TO

INCREASE THE HOLD TIME WEEK TO WEEK.

UPPER
2
WEIGHTED ECCENTRIC-OVERLOAD
PULL-UP

2 1 5 N/A 8 N/A JUMP UP TO ASSIST WITH THE POSITIVE OR USE A PARTNER TO HELP YOU ON
THE POSITIVE, THEN
CONTROL THE NEGATIVE FOR 5 SECONDS.

ECCENTRIC-ACCENTUATED
PULL-UP

0 2 6-8 N/A 8 2-3 MIN 3-SECOND LOWERING PHASE. USE ASSISTANCE/RESISTANCE AS NEEDED
BARBELL OVERHEAD PRESS 3 4 4 N/A 8 3-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
PENDLAY ROW / BENT OVER ROW 0 3 5/10 N/A 8 1-2 MIN FIRST 5 REPS: VERY STRICT
PENDLAY ROWS. FINAL 10 REPS: "CHEAT" BARBELL BENT OVER ROWS

(USE CONTROLLED MOMENTUM AND PULL TO STOMACH)

DEFICIT PUSH-UP 2 1 AMRAP N/A 8 2-3 MIN 4" DEFICIT. SINK YOUR CHEST DEEP. TRACK
YOUR REPS FOR NEXT WEEK.
BARBELL OR EZ BAR CURL 2 3 10-12 N/A 8 1-2 MIN FOCUS ON CONTRACTING YOUR BICEPS,
MINIMIZE TORSO MOMENTUM
DUMBBELL LATERAL RAISE
ISO-HOLD

0 2 45 SEC N/A 8 1-2 MIN HOLD THE DUMBBELL WITH YOUR ARMS PARALLEL TO THE FLOOR FOR
THE TIME SPECIFIED

POWERBUILDING

2.0
WEEK 9

WEEK 9 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
1

BACK SQUAT 4 4 2 85-90% 8 3-4 MIN MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK
AGAINST THE BAR
BARBELL BENCH PRESS 4 3 6 77.5% 8 1-2 MIN SET UP A COMFORTABLE ARCH, QUICK PAUSE ON
THE CHEST AND EXPLODE UP ON EACH REP
WIDE-GRIP LAT PULLDOWN 1 4 6-8 N/A 8 1-2 MIN 1.5X SHOULDER WIDTH GRIP. THINK ABOUT
PULLING YOUR ELBOWS "DOWN" AND "IN"
SLIDING LEG CURL 1 2 10-12 N/A 7 1-2 MIN KEEP YOUR HIPS HIGH, THINK ABOUT "PULLING
YOUR HEELS INTO YOUR HIPS"
WALL SLIDE 0 3 15-20 N/A 7 1-2 MIN DON'T USE WEIGHT. THESE WILL HELP WITH SHOULDER
STABILITY. DON'T SKIP!

FULL
BODY
2
OPPOSITE STANCE DEADLIFT 4 2 2 75% 8 3-5 MIN IF YOU NORMALLY PERFORM DEADLIFTS
SUMO, PERFORM CONVENTIONAL, AND VICE VERSA. USE

YOUR OPPOSITE STANCE ESTIMATED MAX.

BARBELL OVERHEAD PRESS 3 2 8 N/A 8 2-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
LEG PRESS 1 2 10-12 N/A 7 2-3 MIN IF YOU LOW BAR SQUAT, USE A LOW FOOT PLACEMENT.
IF YOU HIGH BAR SQUAT, USE A HIGH
FOOT PLACEMENT

SEATED CABLE ROW 1 3 10-12 N/A 9 2-3 MIN FOCUS ON SQUEEZING YOUR SHOULDER BLADES
TOGETHER, DRIVE YOUR ELBOWS DOWN AND

BACK
HAMMER CURL 1 3 15-20 N/A 9 1-2 MIN GO HEAVY, USE A TINY BIT OF MOMENTUM
BARBELL OR DUMBBELL
ISOMETRIC HOLD (GRIP WORK)

1 2 20-30 SEC N/A 8 1-2 MIN DO AN ISOMETRIC HOLD WITH DUMBBELLS OR A BARBELL

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 9

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIORITIZE ADDITIONAL
ARM HYPERTROPHY, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY YOU CAN RUN ON PAGE 75.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 9

WEEK 9 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
3

FRONT SQUAT 3 2 8 N/A 6 3-4 MIN STAY LIGHT, KEEP YOUR TORSO UPRIGHT
PAUSE BARBELL BENCH PRESS 3 3 2 90% 9 3-4 MIN GET COMFORTABLE PAUSING WITH HEAVY
WEIGHT, 2-3 SECOND PAUSE
WEIGHTED NEUTRAL-GRIP
PULL-UP

3 4 4-6 N/A 8 2-3 MIN PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE
LEG CURL (CHOICE) 1 3 12-15 N/A 9 2-3 MIN USE SEATED LEG CURL IF AVAILABLE. CAN USE
LYING LEG CURL OR NORDIC HAM CURL IF NO
MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
PRONE TRAP RAISE 1 3 12-15 N/A 8 1-2 MIN THINK ABOUT TUCKING YOUR SHOULDER BLADES
"DOWN" AS YOU RAISE YOUR ARMS. MIND

MUSCLE CONNECTION WITH MID-LOWER TRAPS

HANGING LEG RAISE 1 3 10-12 N/A 9 1-2 MIN KNEES TO CHEST, CONTROLLED REPS,
STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY
STANDING CALF RAISE 0 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH
REP, FULL SQUEEZE AT THE TOP

FULL
BODY
4

DEADLIFT 4 1 AMRAP 90% 9 4-6 MIN AIM FOR A PR FOR 3-6 REPS
DIP 3 3 8-10 N/A 7 3-4 MIN ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB FLOOR PRESS IF
NO ACCESS TO DIP HANDLES.
ONE-ARM ROW 1 3 10-12 EACH N/A 8 2-3 MIN CAN USE DB OR CABLE. MINIMIZE TORSO
MOMENTUM.
TRICEPS PRESSDOWN 21S 1 3 7/7/7 N/A 8 1-2 MIN FIRST 7 REPS: FULL ROM, NEXT 7 REPS:
BOTTOM HALF OF ROM, LAST 7 REPS: TOP HALF OF ROM
DB LATERAL RAISE 1 3 15-20 N/A 8 1-2 MIN FOCUS ON CONTRACTING YOUR DELTS

POWERBUILDING

2.0
WEEK 10

WEEK 10 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
1

PIN SQUAT 3 2 5 72.5% 8 3-4 MIN SET THE PINS TO JUST ABOVE PARALLEL
BARBELL RDL 2 3 10 N/A 9 3-4 MIN EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT
YOUR LOWER BACK FROM ROUNDING
A1: SISSY SQUAT 1 3 10-12 N/A 9 0 MIN OR LEG PRESS WITH LOW FOOT PLACEMENT. LET
YOUR KNEES TRAVEL FORWARD. MIND MUSCLE

CONNECTION WITH QUADS.

A2: NORDIC HAM CURL 0 3 6-8 N/A 9 2-3 MIN KEEP YOUR HIPS AS STRAIGHT AS YOU CAN,
CAN SUB FOR LYING LEG CURL
UNILATERAL STANDING CALF
RAISE

0 3 10-12 EACH N/A 8 1-2 MIN START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK
AND FORTH ON THE BALLS OF

YOUR FEET

HIP ABDUCTION 0 3 12-15 N/A 10 1-2 MIN MACHINE, BAND, OR WEIGHTED, 1 SECOND
ISOMETRIC HOLD AT THE TOP OF EACH REP
A1: CABLE CRUNCH (ABS) 0 3 12-15 N/A 8 0 MIN SQUEEZE YOUR SIX PACK TO CRUNCH THE
WEIGHT, DON'T YANK WITH YOUR HANDS
A2: CABLE SHRUG-IN (TRAPS) 0 3 12-15 N/A 8 1-2 MIN SET UP TWO CABLE HANDLES LOW AND
SHRUG UP AND IN. SQUEEZE YOUR UPPER TRAPS TO MOVE

THE WEIGHT: HTTPS://YOUTU.BE/C6SYJDFUQ9I?T=357

UPPER
1

LARSEN PRESS 3 4 10 N/A 7 3-4 MIN SHOULDER BLADES STILL RETRACTED AND DEPRESSED.
SLIGHT ARCH IN UPPER BACK. ZERO LEG

DRIVE.
MACHINE CHEST-SUPPORTED ROW 1 3 10-12 N/A 9 2-3 MIN DROPSET ON THE LAST SET
MACHINE INCLINE PRESS 2 3 10-12 N/A 9 3-4 MIN SMITH MACHINE OR HAMMER STRENGTH
MACHINE. USE INCLINE DB PRESS IF NO MACHINE

ACCESS. ~45 DEGREE INCLINE.

SINGLE-ARM PULLDOWN 2 3 8-10 EACH N/A 9 1-2 MIN START WITH YOUR WEAKER SIDE
TRICEPS PRESSDOWN 1 3 12-15 N/A 9 1-2 MIN FOCUS ON CONTRACTING YOUR TRICEPS
INVERSE ZOTTMAN CURL 0 3 12-15 N/A 9 1-2 MIN HAMMER CURL ON CONCENTRIC, SUPINATED
CURL (PALMS UP) ON THE ECCENTRIC
LATERAL RAISE (CHOICE) 0 3 15-20 N/A 10 1-2 MIN CAN USE CABLE, DUMBBELL OR BANDS.
USE WHAT YOU 'FEEL' THE MOST. STAY IN CONSTANT

TENSION.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 10

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 10

WEEK 10 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
2

DEADLIFT 3 2 6 75-80% 7 3-4 MIN USE THIS AS A TIME TO PERFECT YOUR FORM
HACK SQUAT 2 3 12 N/A 8 2-3 MIN ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES),
FOCUS THE TENSION ON YOUR

QUADS

CABLE PULL-THROUGH 1 3 12-15 N/A 8 1-2 MIN CONTRACT YOUR GLUTES HARD AT THE TOP,
DON'T ALLOW YOUR LOWER BACK TO ROUND
LEG EXTENSION 0 2 15/10 N/A 10 1-2 MIN DROPSET. DO 15 REPS, DROP THE WEIGHT UP TO
50%, DO ANOTHER 10 REPS.
UNILATERAL LEG CURL (CHOICE) 0 3 10-12 EACH N/A 8 1-2 MIN CAN PERFORM SEATED OR
LYING. FOCUS ON CONTRACTING YOUR HAMSTRINGS
STANDING CALF RAISE 0 3 10-12 N/A 8 1-2 MIN THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
L-SIT HOLD 0 3 20-30 SEC N/A 7 1-2 MIN HOLD THE TOP POSITION OF A HANGING LEG RAISE
FOR THE TIME INTERVAL GIVEN. AIM TO

INCREASE THE HOLD TIME WEEK TO WEEK.

UPPER
2
WEIGHTED ECCENTRIC-OVERLOAD
PULL-UP

2 1 5 N/A 9 N/A JUMP UP TO ASSIST WITH THE POSITIVE OR USE A PARTNER TO HELP YOU ON
THE POSITIVE, THEN

CONTROL THE NEGATIVE FOR 5 SECONDS.

ECCENTRIC-ACCENTUATED
PULL-UP

0 2 6-8 N/A 9 2-3 MIN 3-SECOND LOWERING PHASE. USE ASSISTANCE/RESISTANCE AS NEEDED
BARBELL OVERHEAD PRESS 3 4 5 N/A 8 3-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
PENDLAY ROW / BENT OVER ROW 0 3 5/10 N/A 9 1-2 MIN FIRST 5 REPS: VERY STRICT
PENDLAY ROWS. FINAL 10 REPS: "CHEAT" BARBELL BENT OVER ROWS

(USE CONTROLLED MOMENTUM AND PULL TO STOMACH)

DEFICIT PUSH-UP 2 2 AMRAP N/A 9 2-3 MIN 4" DEFICIT. SINK YOUR CHEST DEEP. BEAT YOUR
REPS FROM LAST WEEK.
BARBELL OR EZ BAR CURL 2 3 10-12 N/A 9 1-2 MIN FOCUS ON CONTRACTING YOUR BICEPS,
MINIMIZE TORSO MOMENTUM
DUMBBELL LATERAL RAISE
ISO-HOLD

0 2 45 SEC N/A 8 1-2 MIN HOLD THE DUMBBELL WITH YOUR ARMS PARALLEL TO THE FLOOR FOR
THE TIME SPECIFIED

POWERBUILDING

2.0
WEEK 11

WEEK 11 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
1

BACK SQUAT 4 3 1 90-95% 8.5 3-4 MIN MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK
AGAINST THE BAR
BARBELL BENCH PRESS 4 3 6 80% 9 1-2 MIN SET UP A COMFORTABLE ARCH, QUICK PAUSE ON
THE CHEST AND EXPLODE UP ON EACH REP
WIDE-GRIP LAT PULLDOWN 1 4 6-8 N/A 8 1-2 MIN 1.5X SHOULDER WIDTH GRIP. THINK ABOUT
PULLING YOUR ELBOWS "DOWN" AND "IN"
SLIDING LEG CURL 1 2 10-12 N/A 7 1-2 MIN KEEP YOUR HIPS HIGH, THINK ABOUT "PULLING
YOUR HEELS INTO YOUR HIPS"
WALL SLIDE 0 3 15-20 N/A 7 1-2 MIN DON'T USE WEIGHT. THESE WILL HELP WITH SHOULDER
STABILITY. DON'T SKIP!

FULL
BODY
2
OPPOSITE STANCE DEADLIFT 4 3 3 80-85% 6 3-5 MIN IF YOU NORMALLY PERFORM DEADLIFTS
SUMO, PERFORM CONVENTIONAL, AND VICE VERSA. USE

YOUR OPPOSITE STANCE ESTIMATED MAX.

BARBELL OVERHEAD PRESS 3 4 8 N/A 8 2-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
LEG PRESS 1 2 10-12 N/A 7 2-3 MIN IF YOU LOW BAR SQUAT, USE A LOW FOOT PLACEMENT.
IF YOU HIGH BAR SQUAT, USE A HIGH

FOOT PLACEMENT

SEATED CABLE ROW 1 3 10-12 N/A 9 2-3 MIN FOCUS ON SQUEEZING YOUR SHOULDER BLADES
TOGETHER, DRIVE YOUR ELBOWS DOWN AND

BACK
HAMMER CURL 1 3 15-20 N/A 9 1-2 MIN GO HEAVY, USE A TINY BIT OF MOMENTUM
BARBELL OR DUMBBELL
ISOMETRIC HOLD (GRIP WORK)

1 2 20-30 SEC N/A 8 1-2 MIN DO AN ISOMETRIC HOLD WITH DUMBBELLS OR A BARBELL

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 11

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

IF YOU HAVE A 5TH DAY AVAILABLE TO TRAIN AND WOULD LIKE TO PRIORITIZE ADDITIONAL
ARM HYPERTROPHY, THERE IS AN OPTIONAL ARM & HYPERTROPHY DAY YOU CAN RUN ON PAGE 75.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 11

WEEK 11 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL
BODY
3

FRONT SQUAT 3 2 8 N/A 6 3-4 MIN STAY LIGHT, KEEP YOUR TORSO UPRIGHT
PAUSE BARBELL BENCH PRESS 3 3 1 92.5% 9 3-4 MIN GET COMFORTABLE PAUSING WITH HEAVY
WEIGHT, 1-2 SECOND PAUSE
WEIGHTED NEUTRAL-GRIP
PULL-UP

3 4 4-6 N/A 8 2-3 MIN PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE
LEG CURL (CHOICE) 1 3 12-15 N/A 9 2-3 MIN USE SEATED LEG CURL IF AVAILABLE. CAN USE
LYING LEG CURL OR NORDIC HAM CURL IF NO
MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
PRONE TRAP RAISE 1 3 12-15 N/A 8 1-2 MIN THINK ABOUT TUCKING YOUR SHOULDER BLADES
"DOWN" AS YOU RAISE YOUR ARMS. MIND

MUSCLE CONNECTION WITH MID-LOWER TRAPS

HANGING LEG RAISE 1 3 10-12 N/A 9 1-2 MIN KNEES TO CHEST, CONTROLLED REPS,
STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY
STANDING CALF RAISE 0 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH
REP, FULL SQUEEZE AT THE TOP

FULL
BODY
4

DEADLIFT 4 3 3 85% 8 4-6 MIN PULL THE SLACK OUT OF THE BAR BEFORE LIFTING, TAKE
YOUR TIME WITH THE SET UP
DIP 3 3 8-10 N/A 7 3-4 MIN ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB FLOOR PRESS IF
NO ACCESS TO DIP HANDLES.
ONE-ARM ROW 1 3 10-12 EACH N/A 8 2-3 MIN CAN USE DB OR CABLE. MINIMIZE TORSO
MOMENTUM.
TRICEPS PRESSDOWN 21S 1 3 7/7/7 N/A 8 1-2 MIN FIRST 7 REPS: FULL ROM, NEXT 7 REPS:
BOTTOM HALF OF ROM, LAST 7 REPS: TOP HALF OF ROM
DB LATERAL RAISE 1 3 15-20 N/A 8 1-2 MIN FOCUS ON CONTRACTING YOUR DELTS

POWERBUILDING

2.0
WEEK 12

WEEK 12 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
1
PIN SQUAT 3 2 6 72.5% 8 3-4 MIN SET THE PINS TO JUST ABOVE PARALLEL
BARBELL RDL 2 3 12 N/A 9 3-4 MIN EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT
YOUR LOWER BACK FROM ROUNDING
A1: SISSY SQUAT 1 3 10-12 N/A 9 0 MIN OR LEG PRESS WITH LOW FOOT PLACEMENT. LET
YOUR KNEES TRAVEL FORWARD. MIND MUSCLE

CONNECTION WITH QUADS.

A2: NORDIC HAM CURL 0 3 6-8 N/A 9 2-3 MIN KEEP YOUR HIPS AS STRAIGHT AS YOU CAN,
CAN SUB FOR LYING LEG CURL
UNILATERAL STANDING CALF
RAISE

0 3 10-12 EACH N/A 8 1-2 MIN START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK
AND FORTH ON THE BALLS OF

YOUR FEET

HIP ABDUCTION 0 3 12-15 N/A 10 1-2 MIN MACHINE, BAND, OR WEIGHTED, 1 SECOND
ISOMETRIC HOLD AT THE TOP OF EACH REP
A1: CABLE CRUNCH (ABS) 0 3 12-15 N/A 8 0 MIN SQUEEZE YOUR SIX PACK TO CRUNCH THE
WEIGHT, DON'T YANK WITH YOUR HANDS
A2: CABLE SHRUG-IN (TRAPS) 0 3 12-15 N/A 8 1-2 MIN SET UP TWO CABLE HANDLES LOW AND
SHRUG UP AND IN. SQUEEZE YOUR UPPER TRAPS TO MOVE

THE WEIGHT: HTTPS://YOUTU.BE/C6SYJDFUQ9I?T=357

UPPER
1
BARBELL BENCH PRESS (RPE 9.5
AMRAP)

3 1 AMRAP 85% 9-9.5 3-4 MIN DO AS MANY REPS AS POSSIBLE TO AN RPE 9-9.5. DON'T
ACTUALLY FAIL. USE A SPOTTER

BARBELL BENCH PRESS (BACK

OFF)

0 2 10 N/A 7 3-4 MIN GO LIGHTER, FLARE YOUR ELBOWS SLIGHTLY MORE THAN NORMAL

MACHINE CHEST-SUPPORTED ROW 1 3 10-12 N/A 9 2-3 MIN DROPSET ON THE LAST SET
MACHINE INCLINE PRESS 2 3 10-12 N/A 9 3-4 MIN SMITH MACHINE OR HAMMER STRENGTH
MACHINE. USE INCLINE DB PRESS IF NO MACHINE

ACCESS. ~45 DEGREE INCLINE.

SINGLE-ARM PULLDOWN 2 3 8-10 EACH N/A 9 1-2 MIN START WITH YOUR WEAKER SIDE
TRICEPS PRESSDOWN 1 3 12-15 N/A 9 1-2 MIN FOCUS ON CONTRACTING YOUR TRICEPS
INVERSE ZOTTMAN CURL 0 3 12-15 N/A 9 1-2 MIN HAMMER CURL ON CONCENTRIC, SUPINATED
CURL (PALMS UP) ON THE ECCENTRIC
LATERAL RAISE (CHOICE) 0 3 15-20 N/A 10 1-2 MIN CAN USE CABLE, DUMBBELL OR BANDS.
USE WHAT YOU 'FEEL' THE MOST. STAY IN CONSTANT

TENSION.

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 12

SUGGESTED REST DAY (1-2 DAYS OFF DEPENDING ON YOUR SCHEDULE)

POWERBUILDING 2.0 - JEFF NIPPARD WEEK 12

WEEK 12 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

LOWER
2

DEADLIFT 3 2 6 75-82.5% 7 3-4 MIN PULL THE SLACK OUT OF THE BAR BEFORE LIFTING,
TAKE YOUR TIME WITH THE SET UP
HACK SQUAT 2 3 12 N/A 8 2-3 MIN ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES),
FOCUS THE TENSION ON YOUR

QUADS

CABLE PULL-THROUGH 1 3 12-15 N/A 8 1-2 MIN CONTRACT YOUR GLUTES HARD AT THE TOP,
DON'T ALLOW YOUR LOWER BACK TO ROUND
LEG EXTENSION 0 2 15/10 N/A 10 1-2 MIN DROPSET. DO 15 REPS, DROP THE WEIGHT UP TO
50%, DO ANOTHER 10 REPS.
UNILATERAL LEG CURL (CHOICE) 0 3 10-12EACH N/A 8 1-2 MIN CAN PERFORM SEATED OR
LYING. FOCUS ON CONTRACTING YOUR HAMSTRINGS
STANDING CALF RAISE 0 3 10-12 N/A 8 1-2 MIN THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
L-SIT HOLD 0 3 20-30 SEC N/A 7 1-2 MIN HOLD THE TOP POSITION OF A HANGING LEG RAISE
FOR THE TIME INTERVAL GIVEN. AIM TO

INCREASE THE HOLD TIME WEEK TO WEEK.

UPPER
2
WEIGHTED ECCENTRIC-OVERLOAD
PULL-UP

2 1 5 N/A 9 N/A JUMP UP TO ASSIST WITH THE POSITIVE OR USE A PARTNER TO HELP YOU ON
THE POSITIVE, THEN

CONTROL THE NEGATIVE FOR 5 SECONDS.

ECCENTRIC-ACCENTUATED
PULL-UP

0 2 6-8 N/A 9 2-3 MIN 3-SECOND LOWERING PHASE. USE ASSISTANCE/RESISTANCE AS NEEDED
BARBELL OVERHEAD PRESS 3 4 6 N/A 8 3-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT, PRESS UP AND SLIGHTLY BACK
PENDLAY ROW / BENT OVER ROW 0 3 5/10 N/A 9 1-2 MIN FIRST 5 REPS: VERY STRICT
PENDLAY ROWS. FINAL 10 REPS: "CHEAT" BARBELL BENT OVER ROWS

(USE CONTROLLED MOMENTUM AND PULL TO STOMACH)

DEFICIT PUSH-UP 2 2 AMRAP N/A 9 2-3 MIN 4" DEFICIT. SINK YOUR CHEST DEEP. BEAT YOUR
REPS FROM LAST WEEK.
BARBELL OR EZ BAR CURL 2 3 10-12 N/A 9 1-2 MIN FOCUS ON CONTRACTING YOUR BICEPS,
MINIMIZE TORSO MOMENTUM
DUMBBELL LATERAL RAISE
ISO-HOLD

0 2 45 SEC N/A 8 1-2 MIN HOLD THE DUMBBELL WITH YOUR ARMS PARALLEL TO THE FLOOR FOR
THE TIME SPECIFIED

MANDATORY REST DAY

THERE IS NO FORMAL MAX TEST AT THE END OF THIS PROGRAM. POWERBUILDING PHASE 3 WILL
BEGIN WITH AN INTRO/DELOAD WEEK AND WILL END WITH A FINAL MAX TEST FOR THE BIG 3
LIFTS.

ARM & HYPERTROPHY DAY

OPTIONAL

WEEK 12 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET
4 NOTES

FULL BODY
5
(PUMP
DAY)

A1: HAMMER CURL 1 4 8-10 N/A 9 0MIN DO BOTH ARMS AT ONCE. USE A SMALL AMOUNT OF
MOMENTUM, CONTROL THE ECCENTRIC
A2: SINGLE-ARM OVERHEAD
TRICEPS EXTENSION

1 4 10-12 N/A 9 1-2MIN CAN USE CABLE, BAND OR DUMBBELL. FOCUS ON STRETCHING THE
TRICEPS, KEEP YOUR ELBOW

LOCKED IN PLACE

B1: CABLE CURL 0 3 20 N/A 8 0MIN TRADITIONAL CABLE CURL USING A BAR ATTACHMENT.
KEEP THE CABLE IN MOTION, NO PAUSING

AT THE BOTTOM OR TOP

B2: CABLE TRICEPS KICKBACK 0 3 20 N/A 8 1-2MIN LEAN SLIGHTLY FORWARD, LOCK YOUR
ELBOW BEHIND YOUR TORSO (SHOULDER

HYPEREXTENSION)

ENHANCED-ECCENTRIC CALF
RAISE

1 3 8EACH N/A 8 1-2MIN DO THE CONCENTRIC WITH BOTH LEGS, THEN DO THE ECCENTRIC
UNILATERALLY WITH A 3-SECOND

LOWERING PHASE

C1: PLATE SHRUG 0 3 15-20 N/A 8 0MIN BRIEF PAUSE AT THE TOP AND BOTTOM OF ROM.
THINK ABOUT PULLING YOUR SHOULDERS UP TO

YOUR EARS!

C2: NECK FLEXION/EXTENSION

(OPTIONAL)

0 3 15/15 N/A 8 1-2MIN 15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF
NECK)