WEEK 1

POWERBUILDING
SYSTEM
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 1

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 1 5 75-80% 7.5 3-4 MIN FOCUS ON TECHNIQUE AND EXPLOSIVE POWER!

FULL BACK SQUAT 0 2 8 70% N/A 3-4 MIN KEEP BACK ANGLE AND FORM CONSISTENT ACROSS ALL REPS

BODY 1: OVERHEAD PRESS 2 3 8 70% N/A 2-3 MIN RESET EACH REP (DON'T TOUCH-AND-PRESS)

SQUAT, GLUTE HAM RAISE 1 3 8-10 N/A 7 1-2 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

OHP HELMS ROW 1 3 12-15 N/A 9 1-2 MIN STRICT FORM. DRIVE ELBOWS OUT AND BACK AT 45 DEGREE ANGLE

HAMMER CURL 0 3 20-25 N/A 10 1-2 MIN KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE DUMBBELL HANDLE HARD!

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 3 4 80% N/A 3-5 MIN CONVENTIONAL OR SUMO: USE WHATEVER STANCE YOU ARE STRONGER WITH
FULL BARBELL BENCH PRESS 4 1 3 82.5-87.5% 8.5 4-5 MIN TOP SET. LEAVE 1 (MAYBE 2) REPS IN THE TANK. HARD SET.
BODY 2: BARBELL BENCH PRESS 0 2 10 67.5% N/A 2-3 MIN QUICK 1 SECOND PAUSE ON THE CHEST ON EACH REP
DEADLIFT, HIP ABDUCTION 0 3 15-20 N/A 9 1-2 MIN MACHINE, BAND OR WEIGHTED, 1 SECOND ISOMETRIC HOLD AT THE TOP OF EACH REP
BENCH
WEIGHTED PULL-UP 1 3 5-8 N/A 8 3-4 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
PRESS
STANDING CALF RAISE 1 3 8-10 N/A 9 2-3 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL ROM

SUGGESTED REST DAY

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 3 4 80% N/A 3-4 MIN MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK AGAINST THE BAR

FULL WEIGHTED DIP 2 3 8 N/A 8 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES

BODY 3: HANGING LEG RAISE 0 3 10-12 N/A 9 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

SQUAT, LAT PULL-OVER 1 3 12-15 N/A 8 1-2 MIN CAN USE A DB, CABLE/ROPE OR BAND, STRETCH AND SQUEEZE LATS!

DIP INCLINE DUMBBELL CURL 1 3 12-15 N/A 9 1-2 MIN DO EACH ARM ONE AT A TIME RATHER THAN ALTERNATING, START WITH YOUR WEAK ARM

FACE PULL 0 4 15-20 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 1

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
PAUSE DEADLIFT 4 4 2 75% N/A 3-4 MIN 3 SECOND PAUSE RIGHT AFTER THE PLATES COME OFF THE GROUND
FULL
PAUSE BARBELL BENCH PRESS 3 3 5 75% N/A 2-3 MIN 2-3 SECOND PAUSE ON THE CHEST
BODY 4:
CHEST-SUPPORTED T-BAR ROW 1 3 10 N/A 7 2-3 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING
DEADLIFT, OR PENDLAY ROW
BENCH NORDIC HAM CURL 0 3 6-8 N/A 8 1-2 MIN SEE VIDEO DEMOS PAGE, CAN SUB FOR LYING LEG CURL
PRESS DUMBBELL SHRUG 0 3 20-25 N/A 9 1-2 MIN FEEL A STRETCH ON THE TRAPS AT THE BOTTOM, SQUEEZE HARD AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
A1. BARBELL OR EZ BAR CURL 1 3 12 N/A 8 30SEC CURL THE BAR OUT AND UP IN AN ARC. MINIMIZE MOMENTUM.

A2. FLOOR SKULL CRUSHER 1 3 12 N/A 8 30SEC ARC THE BAR BACK BEHIND YOUR HEAD, SOFT TOUCH ON THE FLOOR BEHIND YOU

B1. INCLINE DUMBBELL CURL 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS TOP 1/2, 7 REPS BOTTOM 1/2
FULL (REVERSE 21'S)
B2. TRICEPS PRESSDOWN 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS BOTTOM 1/2, 7 REPS TOP 1/2
BODY 5: (REVERSE 21'S)
ARM & C1. DUMBBELL LATERAL RAISE 0 3 20 N/A 9 30SEC ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

PUMP DAY C2. BAND PULL-APART 0 3 20 N/A 9 30SEC MIND-MUSCLE CONNECTION WITH REAR DELTS

C3. STANDING CALF RAISE 0 3 12 N/A 9 30SEC 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

C4. BICYCLE CRUNCH 0 3 15 N/A 9 30SEC FOCUS ON ROUNDING YOUR BACK AS YOU CRUNCH HARD!

NECK FLEXION/EXTENSION 1 3 15/15 N/A 8 1-2 MIN AVOID YANKING THE PLATE WITH YOUR HANDS
(OPTIONAL)

SUGGESTED REST DAY

 WEEK 2

POWERBUILDING
SYSTEM
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 2

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 3 3 80% N/A 3-4 MIN BRACE YOUR LATS, CHEST TALL, PULL THE SLACK OUT OF THE BAR BEFORE LIFTING

SUMO BOX SQUAT OR PAUSE 2 2 8 N/A 7 2-3 MIN IF YOU SQUAT HIGH-BAR, DO SUMO BOX SQUAT. IF YOU SQUAT LOW-BAR, DO PAUSE HIGH-
HIGH-BAR SQUAT BAR (2 SEC PAUSE)
LOWER #1 PULL-THROUGH 0 3 12-15 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, USE YOUR GLUTES TO MOVE THE WEIGHT

LEG CURL 1 3 6-8 N/A 8 1-2 MIN DO LYING LEG CURL MACHINE OR NORDIC HAM CURL IF NO MACHINE ACCESS

STANDING CALF RAISE 1 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BARBELL BENCH PRESS 4 1 2 85-90% 8 4-5 MIN TOP SET. LEAVE ~2 REPS IN THE TANK. HARD SET.

BARBELL BENCH PRESS 0 3 6 77.5% N/A 2-3 MIN SET UP A COMFORTABLE ARCH, SLIGHT PAUSE ON THE CHEST, EXPLODE UP

CHIN-UP 1 3 8-10 N/A 8 2-3 MIN UNDERHAND GRIP, PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE

STANDING ARNOLD DUMBBELL 1 2 10-12 N/A 9 1-2 MIN ROTATE THE DBS IN AT THE BOTTOM AND OUT AT THE TOP
PRESS
UPPER #1 CHEST-SUPPORTED DUMBBELL 1 2 12-15 N/A 9 1-2 MIN LIE ON AN INCLINE BENCH AND DO ROWS - PULL WITH LATS!
ROW
FACE PULL 0 2 15-20 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL

DUMBBELL LATERAL RAISE 0 2 15-20 N/A 10 1-2 MIN ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

CONCENTRATION BICEP CURL 0 3 12-15 N/A 9 1-2 MIN PIN YOUR ELBOW AGAINST YOUR UPPER LEG OR THE BACK OF A BENCH

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 3 6 75% N/A 3-4 MIN SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO THE BAR

GOOD MORNING 2 2 10-12 N/A 7 2-3 MIN SAME AS SQUAT STANCE, KEEP SHINS STRAIGHT, GO LIGHTER AND "FEEL" HAMSTRINGS

LOWER # 2 LEG EXTENSION 1 3 12-15 N/A 9 1-2 MIN USE BANDS IF NO MACHINE ACCESS, MIND-MUSCLE CONNECTION WITH QUADS

STANDING CALF RAISE 0 3 15-20 N/A 9 1-2 MIN EMPHASIZE THE MIND-MUSCLE CONNECTION

BANDED LATERAL WALK OR HIP 0 3 15-20 N/A 9 1-2 MIN POINT TOES SLIGHTLY OUTWARD, MIND-MUSCLE CONNECTION WITH GLUTES
ABDUCTION
V SIT-UP 0 3 12-15 N/A 9 1-2 MIN THINK ABOUT SQUEEZING YOUR UPPER AND LOWER ABS TOGETHER
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 2

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
OVERHEAD PRESS 3 3 4 80% N/A 3-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY BACK

SINGLE-ARM LAT PULLDOWN 1 2 10-12 N/A 9 2-3 MIN PERFORM WITH BANDS IF NO LAT PULLDOWN, DRIVE ELBOWS DOWN AND IN

CLOSE-GRIP BENCH PRESS 2 2 12 N/A 7 2-3 MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS IN CLOSER TO YOUR TORSO

PENDLAY ROW 1 2 10 N/A 7 1-2 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING

UPPER #2 PEC FLYE 0 2 15-20 N/A 9 1-2 MIN PERFORM WITH CABLE, BANDS OR DUMBBELLS, USE A FULL ROM

A1. INCLINE SHRUG 1 2 15-20 N/A 9 30SEC LIE FACE DOWN AGAINST AN INCLINE BENCH AND DO SHRUGS - FULL ROM AND SQUEEZE!

A2. UPRIGHT ROW 1 2 15-20 N/A 9 30SEC CAN USE CABLES/ROPE, BANDS OR DUMBBELLS. STOP ROM ONCE ELBOWS REACH SHOULDER
HEIGHT.
BARBELL SKULL CRUSHER 1 2 8-10 N/A 8 1-2 MIN DO THESE ON A BENCH, CONSTANT TENSION ON TRICEPS

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
5" BLOCK PULL 4 2 4 N/A 8 4-5 MIN DO BLOCK PULLS FROM A 5" BLOCK (CAN STACK 45LB + 10LB BUMPER PLATES AS BLOCKS)

BULGARIAN SPLIT SQUAT 1 2 12 N/A 7 2-3 MIN 12 REPS EACH LEG, KEEP YOUR TORSO UPRIGHT, CONSTANT-TENSION ON QUADS

BARBELL 45° HYPEREXTENSION 1 2 8-10 N/A 7 1-2 MIN DO BARBELL HIP THRUSTS IF NO MACHINE, USE GLUTES TO MOVE THE WEIGHT
OR HIP THRUST
LOWER # 3 SEATED CALF RAISE 0 3 15-20 N/A 9 1-2 MIN DO STANDING IF NO MACHINE, EMPHASIZE THE MIND-MUSCLE CONNECTION

HANGING LEG RAISE 0 3 10-12 N/A 8 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

NECK FLEXION/EXTENSION 1 3 12/12 N/A 8 1-2 MIN 12 REPS FLEXION (FRONT OF NECK), 12 REPS EXTENSION (BACK OF NECK)
(OPTIONAL)

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
FLAT-BACK BARBELL BENCH 3 3 10 N/A 7 2-3 MIN SHOULDER BLADES STILL RETRACTED AND DEPRESSED. SLIGHT ARCH IN UPPER BACK.
PRESS MINIMIZE LEG DRIVE.
ECCENTRIC-ACCENTUATED 1 2 AMRAP N/A 10 2-3 MIN 3 SECOND NEGATIVE ON EVERY REP, MAINTAIN CONTROLLED FORM FOR ALL REPS
PULL-UP
WEIGHTED DIP 2 2 10 N/A 8 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES
UPPER #3
SINGLE-ARM ROW 1 2 10-12 N/A 9 2-3 MIN CAN USE CABLES, BANDS OR DUMBBELLS - FEEL YOUR LATS WORKING!

BARBELL OR EZ BAR CURL 1 3 12-15 N/A 9 1-2 MIN FOCUS ON THE MIND-MUSCLE CONNECTION

LEAN-AWAY LATERAL RAISE 0 2 30 N/A 10 1-2 MIN USE A LIGHT DUMBBELL, CONSTANT-TENSION, NO PAUSE AT THE BOTTOM

BICYCLE CRUNCH 0 2 10-12 N/A 9 1-2 MIN KEEP YOUR HANDS BEHIND YOUR EARS

SUGGESTED REST DAY

 WEEK 3

POWERBUILDING
SYSTEM
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 3

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 1 8 72.5-77.5% 8.5 4-5 MIN TOP SET. LEAVE 1 (MAYBE 2) REPS IN THE TANK. PUSH IT!

FULL BACK SQUAT 0 2 6 75% N/A 3-4 MIN KEEP BACK ANGLE AND FORM CONSISTENT ACROSS ALL REPS

BODY 1: OVERHEAD PRESS 2 3 8 72.5% N/A 2-3 MIN RESET EACH REP (DON'T TOUCH-AND-PRESS)

SQUAT, GLUTE HAM RAISE 1 2 8-10 N/A 7 1-2 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

OHP HELMS ROW 1 3 12-15 N/A 9 1-2 MIN STRICT FORM. DRIVE ELBOWS OUT AND BACK AT 45 DEGREE ANGLE

HAMMER CURL 0 3 20-25 N/A 10 1-2 MIN KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE DUMBBELL HANDLE HARD!

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 4 2 85% N/A 3-5 MIN CONVENTIONAL OR SUMO: USE WHATEVER STANCE YOU ARE STRONGER WITH
FULL BARBELL BENCH PRESS 3 1 6 75-80% 8.5 4-5 MIN TOP SET. LEAVE 1 (MAYBE 2) REPS IN THE TANK. PUSH IT!
BODY 2: BARBELL BENCH PRESS 0 2 8 72.5% N/A 2-3 MIN QUICK 1 SECOND PAUSE ON THE CHEST ON EACH REP
DEADLIFT, HIP ABDUCTION 0 2 15-20 N/A 9 1-2 MIN MACHINE, BAND OR WEIGHTED, 1 SECOND ISOMETRIC HOLD AT THE TOP OF EACH REP
BENCH WEIGHTED PULL-UP 1 3 5-8 N/A 8 3-4 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
PRESS
STANDING CALF RAISE 1 3 8 N/A 9 2-3 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL ROM

SUGGESTED REST DAY

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 4 4 80% N/A 3-4 MIN MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK AGAINST THE BAR

FULL WEIGHTED DIP 2 3 8 N/A 8 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES

BODY 3: HANGING LEG RAISE 0 3 10-12 N/A 9 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

SQUAT, LAT PULL-OVER 1 3 12-15 N/A 8 1-2 MIN CAN USE A DB, CABLE/ROPE OR BAND, STRETCH AND SQUEEZE LATS!

DIP INCLINE DUMBBELL CURL 1 2 12-15 N/A 9 1-2 MIN DO EACH ARM ONE AT A TIME RATHER THAN ALTERNATING, START WITH YOUR WEAK ARM

FACE PULL 0 4 15-20 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 3

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

FULL PAUSE DEADLIFT 4 4 2 77.5% N/A 3-4 MIN 3 SECOND PAUSE RIGHT AFTER THE PLATES COME OFF THE GROUND

BODY 4: PAUSE BARBELL BENCH PRESS 3 4 5 75% N/A 2-3 MIN 2-3 SECOND PAUSE ON THE CHEST

DEADLIFT, CHEST-SUPPORTED T-BAR ROW 1 3 10 N/A 7 2-3 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING
OR PENDLAY ROW
BENCH NORDIC HAM CURL 0 2 6-8 N/A 8 1-2 MIN SEE VIDEO DEMOS PAGE, CAN SUB FOR LYING LEG CURL
PRESS DUMBBELL SHRUG 0 3 20-25 N/A 9 1-2 MIN FEEL A STRETCH ON THE TRAPS AT THE BOTTOM, SQUEEZE HARD AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
A1. BARBELL OR EZ BAR CURL 1 3 12 N/A 8 30SEC CURL THE BAR OUT AND UP IN AN ARC. MINIMIZE MOMENTUM.

A2. FLOOR SKULL CRUSHER 1 3 12 N/A 8 30SEC ARC THE BAR BACK BEHIND YOUR HEAD, SOFT TOUCH ON THE FLOOR BEHIND YOU

B1. INCLINE DUMBBELL CURL 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS TOP 1/2, 7 REPS BOTTOM 1/2
FULL (REVERSE 21'S)
B2. TRICEPS PRESSDOWN 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS BOTTOM 1/2, 7 REPS TOP 1/2
BODY 5: (REVERSE 21'S)
ARM & C1. DUMBBELL LATERAL RAISE 0 3 20 N/A 9 30SEC ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

PUMP DAY C2. BAND PULL-APART 0 3 20 N/A 9 30SEC MIND-MUSCLE CONNECTION WITH REAR DELTS

C3. STANDING CALF RAISE 0 3 12 N/A 9 30SEC 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

C4. BICYCLE CRUNCH 0 3 15 N/A 9 30SEC FOCUS ON ROUNDING YOUR BACK AS YOU CRUNCH HARD!

NECK FLEXION/EXTENSION 1 3 15/15 N/A 8 1-2 MIN AVOID YANKING THE PLATE WITH YOUR HANDS
(OPTIONAL)

SUGGESTED REST DAY

 WEEK 4

POWERBUILDING
SYSTEM
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 4

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 1 2 87.5-92.5% 9 4-5 MIN TOP SET! AIM FOR NEAR PR. KEEP FORM TIGHT.

DEADLIFT 0 3 3 80% N/A 3-4 MIN BRACE YOUR LATS, CHEST TALL, PULL THE SLACK OUT OF THE BAR BEFORE LIFTING

LOWER #1 SUMO BOX SQUAT OR PAUSE 2 2 8 N/A 7 2-3 MIN IF YOU SQUAT HIGH-BAR, DO SUMO BOX SQUAT. IF YOU SQUAT LOW-BAR, DO PAUSE HIGH-
HIGH-BAR SQUAT BAR (2 SEC PAUSE)
PULL-THROUGH 0 3 12-15 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, USE YOUR GLUTES TO MOVE THE WEIGHT

LEG CURL 1 3 6-8 N/A 8 1-2 MIN DO LYING LEG CURL MACHINE OR NORDIC HAM CURL IF NO MACHINE ACCESS

STANDING CALF RAISE 1 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BARBELL BENCH PRESS 3 3 6 77.5% N/A 3-4 MIN SET UP A COMFORTABLE ARCH, SLIGHT PAUSE ON THE CHEST, EXPLODE UP

CHIN-UP 1 3 8-10 N/A 8 2-3 MIN UNDERHAND GRIP, PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE

STANDING ARNOLD DUMBBELL 1 2 10-12 N/A 9 2-3 MIN ROTATE THE DBS IN AT THE BOTTOM AND OUT AT THE TOP
PRESS
UPPER #1 CHEST-SUPPORTED DUMBBELL 1 2 12-15 N/A 9 1-2 MIN LIE ON AN INCLINE BENCH AND DO ROWS - PULL WITH LATS!
ROW
FACE PULL 0 2 15-20 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL

DUMBBELL LATERAL RAISE 0 2 15-20 N/A 10 1-2 MIN ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

CONCENTRATION BICEP CURL 0 3 12-15 N/A 9 1-2 MIN PIN YOUR ELBOW AGAINST YOUR UPPER LEG OR THE BACK OF A BENCH

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 3 6 75% N/A 3-4 MIN SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO THE BAR

GOOD MORNING 2 2 10-12 N/A 7 2-3 MIN SAME AS SQUAT STANCE, KEEP SHINS STRAIGHT, GO LIGHTER AND "FEEL" HAMSTRINGS

LOWER # 2 LEG EXTENSION 1 3 12-15 N/A 9 1-2 MIN USE BANDS IF NO MACHINE ACCESS, MIND-MUSCLE CONNECTION WITH QUADS

STANDING CALF RAISE 0 3 15-20 N/A 9 1-2 MIN EMPHASIZE THE MIND-MUSCLE CONNECTION

BANDED LATERAL WALK OR HIP 0 3 15-20 N/A 9 1-2 MIN POINT TOES SLIGHTLY OUTWARD, MIND-MUSCLE CONNECTION WITH GLUTES
ABDUCTION
V SIT-UP 0 3 12-15 N/A 9 1-2 MIN THINK ABOUT SQUEEZING YOUR UPPER AND LOWER ABS TOGETHER
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 4

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
OVERHEAD PRESS / PUSH PRESS 3 3 3/3 80% N/A 3-4 MIN FIRST 3 REPS STRICT MILITARY PRESS (NO LEG DRIVE), LAST 3 REPS PUSH PRESS (USE LEG
DRIVE)
SINGLE-ARM LAT PULLDOWN 1 2 10-12 N/A 9 2-3 MIN PERFORM WITH BANDS IF NO LAT PULLDOWN, DRIVE ELBOWS DOWN AND IN

BARBELL FLOOR PRESS 2 2 12 N/A 7 1-2 MIN CONTROL THE ECCENTRIC (DON'T LET YOUR ELBOWS SLAM INTO THE GROUND), BE EXPLOSIVE
ON THE WAY UP
PENDLAY ROW 1 2 10 N/A 7 1-2 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING
UPPER #2
PEC FLYE 0 2 15-20 N/A 9 1-2 MIN PERFORM WITH CABLE, BANDS OR DUMBBELLS, USE A FULL ROM

A1. INCLINE SHRUG 1 2 15-20 N/A 9 30SEC LIE FACE DOWN AGAINST AN INCLINE BENCH AND DO SHRUGS - FULL ROM AND SQUEEZE!

A2. BENT OVER REVERSE 1 2 15-20 N/A 9 30SEC MIND-MUSCLE CONNECTION WITH REAR DELTS, SWEEP THE WEIGHT OUT
DUMBBELL FLYE
BARBELL SKULL CRUSHER 1 2 8-10 N/A 8 1-2 MIN DO THESE ON A BENCH, CONSTANT TENSION ON TRICEPS

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
4" BLOCK PULL 4 2 4 N/A 8 4-5 MIN DO BLOCK PULLS FROM A 4" BLOCK (CAN USE 45LB BUMPER PLATE AS A BLOCK)

BULGARIAN SPLIT SQUAT 1 2 12 N/A 7 2-3 MIN 12 REPS EACH LEG, KEEP YOUR TORSO UPRIGHT, CONSTANT-TENSION ON QUADS

BARBELL 45° HYPEREXTENSION 1 2 8-10 N/A 7 1-2 MIN DO BARBELL HIP THRUSTS IF NO MACHINE, USE GLUTES TO MOVE THE WEIGHT
OR HIP THRUST
LOWER # 3 SEATED CALF RAISE 0 3 15-20 N/A 9 1-2 MIN DO STANDING IF NO MACHINE, EMPHASIZE THE MIND-MUSCLE CONNECTION

HANGING LEG RAISE 0 3 10-12 N/A 8 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

NECK FLEXION/EXTENSION 1 3 12/12 N/A 8 1-2 MIN 12 REPS FLEXION (FRONT OF NECK), 12 REPS EXTENSION (BACK OF NECK)
(OPTIONAL)

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
FLAT-BACK BARBELL BENCH 3 3 10 N/A 7 2-3 MIN SHOULDER BLADES STILL RETRACTED AND DEPRESSED. SLIGHT ARCH IN UPPER BACK.
PRESS MINIMIZE LEG DRIVE.
ECCENTRIC-ACCENTUATED 1 2 AMRAP N/A 10 2-3 MIN 3 SECOND NEGATIVE ON EVERY REP, MAINTAIN CONTROLLED FORM FOR ALL REPS
PULL-UP
WEIGHTED DIP 2 2 10 N/A 8 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES
UPPER #3
SINGLE-ARM ROW 1 2 10-12 N/A 9 1-2 MIN CAN USE CABLES, BANDS OR DUMBBELLS - FEEL YOUR LATS WORKING!

BARBELL OR EZ BAR CURL 1 3 12-15 N/A 9 1-2 MIN FOCUS ON THE MIND-MUSCLE CONNECTION

LEAN-AWAY LATERAL RAISE 0 2 30 N/A 10 1-2 MIN USE A LIGHT DUMBBELL, CONSTANT-TENSION, NO PAUSE AT THE BOTTOM

BICYCLE CRUNCH 0 2 10-12 N/A 9 1-2 MIN KEEP YOUR HANDS BEHIND YOUR EARS

SUGGESTED REST DAY

 WEEK 5

POWERBUILDING
SYSTEM
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 5

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 1 3 82.5-87.5% 8.5 4-5 MIN TOP SET. LEAVE 1 (MAYBE 2) REPS IN THE TANK. AIM FOR NEAR 3 REP PR.

FULL BACK SQUAT 0 2 4 80% N/A 3-4 MIN KEEP BACK ANGLE AND FORM CONSISTENT ACROSS ALL REPS

BODY 1: OVERHEAD PRESS 2 3 8 75% N/A 2-3 MIN RESET EACH REP (DON'T TOUCH-AND-PRESS)

SQUAT, GLUTE HAM RAISE 1 2 8-10 N/A 8 1-2 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

OHP HELMS ROW 1 3 12-15 N/A 9 1-2 MIN STRICT FORM. DRIVE ELBOWS OUT AND BACK AT 45 DEGREE ANGLE

HAMMER CURL 0 3 20-25 N/A 10 1-2 MIN KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE DUMBBELL HANDLE HARD!

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 3 3 85% N/A 3-5 MIN BRACE YOUR LATS, CHEST TALL, PULL THE SLACK OUT OF THE BAR BEFORE LIFTING
FULL BARBELL BENCH PRESS 4 1 4 82.5-87.5% 9 4-5 MIN TOP SET. LEAVE 1 REP IN THE TANK. AIM FOR NEAR 4 REP PR.
BODY 2: BARBELL BENCH PRESS 0 2 6 80% N/A 2-3 MIN QUICK 1 SECOND PAUSE ON THE CHEST ON EACH REP
DEADLIFT,
HIP ABDUCTION 0 3 15-20 N/A 9 1-2 MIN MACHINE, BAND OR WEIGHTED, 1 SECOND ISOMETRIC HOLD AT THE TOP OF EACH REP
BENCH
WEIGHTED PULL-UP 1 3 5-8 N/A 8 3-4 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
PRESS
STANDING CALF RAISE 1 3 8 N/A 9 2-3 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL ROM

SUGGESTED REST DAY

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 3 6 77.5% N/A 3-4 MIN MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK AGAINST THE BAR

FULL WEIGHTED DIP 2 3 8 N/A 8 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES

BODY 3: HANGING LEG RAISE 0 3 10-12 N/A 9 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

SQUAT, LAT PULL-OVER 1 3 12-15 N/A 9 1-2 MIN CAN USE A DB, CABLE/ROPE OR BAND, STRETCH AND SQUEEZE LATS!

DIP INCLINE DUMBBELL CURL 1 2 12-15 N/A 9 1-2 MIN DO EACH ARM ONE AT A TIME RATHER THAN ALTERNATING, START WITH YOUR WEAK ARM

FACE PULL 0 4 15-20 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 5

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
PAUSE DEADLIFT 4 4 2 82.5% N/A 3-4 MIN 3 SECOND PAUSE RIGHT AFTER THE PLATES COME OFF THE GROUND
FULL
PAUSE BARBELL BENCH PRESS 3 3 6 75% N/A 2-3 MIN 2-3 SECOND PAUSE ON THE CHEST
BODY 4:
CHEST-SUPPORTED T-BAR ROW 1 3 10 N/A 7 2-3 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING
DEADLIFT, OR PENDLAY ROW
BENCH NORDIC HAM CURL 0 3 6-8 N/A 8 1-2 MIN SEE VIDEO DEMOS PAGE, CAN SUB FOR LYING LEG CURL
PRESS DUMBBELL SHRUG 0 3 20-25 N/A 10 1-2 MIN FEEL A STRETCH ON THE TRAPS AT THE BOTTOM, SQUEEZE HARD AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
A1. BARBELL OR EZ BAR CURL 1 3 12 N/A 8 30SEC CURL THE BAR OUT AND UP IN AN ARC. MINIMIZE MOMENTUM.

A2. FLOOR SKULL CRUSHER 1 3 12 N/A 8 30SEC ARC THE BAR BACK BEHIND YOUR HEAD, SOFT TOUCH ON THE FLOOR BEHIND YOU

B1. INCLINE DUMBBELL CURL 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS TOP 1/2, 7 REPS BOTTOM 1/2
(REVERSE 21S)
FULL B2. TRICEPS PRESSDOWN 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS BOTTOM 1/2, 7 REPS TOP 1/2
(REVERSE 21S)
BODY 5: C1. DUMBBELL LATERAL RAISE 0 3 20 N/A 9 30SEC ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS
ARM &
C2. BAND PULL-APART 0 3 20 N/A 9 30SEC MIND-MUSCLE CONNECTION WITH REAR DELTS
PUMP DAY
C3. STANDING CALF RAISE 0 3 12 N/A 9 30SEC 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

C4. BICYCLE CRUNCH 0 3 15 N/A 9 30SEC FOCUS ON ROUNDING YOUR BACK AS YOU CRUNCH HARD!

NECK FLEXION/EXTENSION 1 3 15/15 N/A 8 1-2 MIN AVOID YANKING THE PLATE WITH YOUR HANDS
(OPTIONAL)

SUGGESTED REST DAY

 WEEK 6

POWERBUILDING
SYSTEM
[SEMI-DELOAD]
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 6

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

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 3 4 80% N/A 3-4 MIN BRACE YOUR LATS, CHEST TALL, PULL THE SLACK OUT OF THE BAR BEFORE LIFTING

SUMO BOX SQUAT OR PAUSE 2 2 8 N/A 5 2-3 MIN IF YOU SQUAT HIGH-BAR, DO SUMO BOX SQUAT. IF YOU SQUAT LOW-BAR, DO PAUSE HIGH-
HIGH-BAR SQUAT BAR (2 SEC PAUSE)
LOWER #1 PULL-THROUGH 0 2 12-15 N/A 7 1-2 MIN CAN USE CABLE/ROPE OR BAND, USE YOUR GLUTES TO MOVE THE WEIGHT

LEG CURL 1 3 6-8 N/A 7 1-2 MIN DO LYING LEG CURL MACHINE OR NORDIC HAM CURL IF NO MACHINE ACCESS

STANDING CALF RAISE 1 2 8-10 N/A 8 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BARBELL BENCH PRESS 3 2 7 77.5% N/A 3-4 MIN SET UP A COMFORTABLE ARCH, SLIGHT PAUSE ON THE CHEST, EXPLODE UP

CHIN-UP 1 2 8-10 N/A 6 2-3 MIN UNDERHAND GRIP, PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE

UPPER #1 STANDING ARNOLD DUMBBELL 1 2 10-12 N/A 6 2-3 MIN ROTATE THE DBS IN AT THE BOTTOM AND OUT AT THE TOP
PRESS
CHEST-SUPPORTED DUMBBELL 1 2 12-15 N/A 6 1-2 MIN LIE ON AN INCLINE BENCH AND DO ROWS - PULL WITH LATS!
ROW
FACE PULL 0 2 15-20 N/A 8 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL

DUMBBELL LATERAL RAISE 0 2 15-20 N/A 8 1-2 MIN ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

CONCENTRATION BICEP CURL 0 3 12-15 N/A 8 1-2 MIN PIN YOUR ELBOW AGAINST YOUR UPPER LEG OR THE BACK OF A BENCH

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 1 1 90-95% 9 4-5 MIN ONLY HEAVY SET THIS WEEK! PERFECT TECHNIQUE!

LOW-BAR BACK SQUAT 0 2 7 75% N/A 3-4 MIN SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO THE BAR

LOWER # 2 LEG EXTENSION 1 3 12-15 N/A 8 1-2 MIN USE BANDS IF NO MACHINE ACCESS, MIND-MUSCLE CONNECTION WITH QUADS

STANDING CALF RAISE 0 3 15-20 N/A 8 1-2 MIN EMPHASIZE THE MIND-MUSCLE CONNECTION

BANDED LATERAL WALK OR HIP 0 3 15-20 N/A 8 1-2 MIN POINT TOES SLIGHTLY OUTWARD, MIND-MUSCLE CONNECTION WITH GLUTES
ABDUCTION
V SIT-UP 0 3 12-15 N/A 8 1-2 MIN THINK ABOUT SQUEEZING YOUR UPPER AND LOWER ABS TOGETHER
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 6

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
OVERHEAD PRESS 3 3 4 82.5% N/A 3-4 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY BACK

SINGLE-ARM LAT PULLDOWN 1 2 10-12 N/A 7 2-3 MIN PERFORM WITH BANDS IF NO LAT PULLDOWN, DRIVE ELBOWS DOWN AND IN

DEFICIT PUSH-UP 2 2 AMRAP N/A 10 2-3 MIN AS MANY REPS AS POSSIBLE. USE PERFECT PUSH-UP HANDLES OR DUMBBELLS TO CREATE A
DEFICIT
UPPER #2 PENDLAY ROW 1 2 10 N/A 7 1-2 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING

PEC FLYE 0 2 15-20 N/A 7 1-2 MIN PERFORM WITH CABLE, BANDS OR DUMBBELLS, USE A FULL ROM

A1. INCLINE SHRUG 1 2 15-20 N/A 7 30SEC LIE FACE DOWN AGAINST AN INCLINE BENCH AND DO SHRUGS - FULL ROM AND SQUEEZE!

A2. UPRIGHT ROW 1 2 15-20 N/A 7 30SEC CAN USE CABLES/ROPE, BANDS OR DUMBBELLS. STOP ROM ONCE ELBOWS REACH SHOULDER
HEIGHT.
BARBELL SKULL CRUSHER 1 2 8-10 N/A 7 1-2 MIN DO THESE ON A BENCH, CONSTANT TENSION ON TRICEPS

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
3" BLOCK PULL 4 2 4 N/A 6 4-5 MIN DO BLOCK PULLS FROM A 3" BLOCK (CAN USE 25LB + 10LB BUMPER AS A BLOCKS)

BULGARIAN SPLIT SQUAT 1 2 12 N/A 6 2-3 MIN 12 REPS EACH LEG, KEEP YOUR TORSO UPRIGHT, CONSTANT-TENSION ON QUADS

BARBELL 45° HYPEREXTENSION 1 2 8-10 N/A 6 1-2 MIN DO BARBELL HIP THRUSTS IF NO MACHINE, USE GLUTES TO MOVE THE WEIGHT
OR HIP THRUST
LOWER # 3 SEATED CALF RAISE 0 3 15-20 N/A 8 1-2 MIN DO STANDING IF NO MACHINE, EMPHASIZE THE MIND-MUSCLE CONNECTION

HANGING LEG RAISE 0 3 10-12 N/A 8 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

NECK FLEXION/EXTENSION 1 3 12/12 N/A 8 1-2 MIN 12 REPS FLEXION (FRONT OF NECK), 12 REPS EXTENSION (BACK OF NECK)
(OPTIONAL)

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
FLAT-BACK BARBELL BENCH 3 3 10 N/A 7 2-3 MIN SHOULDER BLADES STILL RETRACTED AND DEPRESSED. SLIGHT ARCH IN UPPER BACK.
PRESS MINIMIZE LEG DRIVE.
NEUTRAL GRIP PULL-UP 1 2 10 N/A 7 2-3 MIN AVOID FAILURE, FOCUS ON GOOD TECHNIQUE AND MAINTAINING CONSISTENT TEMPO

WEIGHTED DIP 2 2 10 N/A 7 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES
UPPER #3 SINGLE-ARM ROW 1 2 10-12 N/A 7 1-2 MIN CAN USE CABLES, BANDS OR DUMBBELLS - FEEL YOUR LATS WORKING!

BARBELL OR EZ BAR CURL 1 3 12-15 N/A 9 1-2 MIN FOCUS ON THE MIND-MUSCLE CONNECTION

LEAN-AWAY LATERAL RAISE 0 2 30 N/A 9 1-2 MIN USE A LIGHT DUMBBELL, CONSTANT-TENSION, NO PAUSE AT THE BOTTOM

BICYCLE CRUNCH 0 2 10-12 N/A 8 1-2 MIN KEEP YOUR HANDS BEHIND YOUR EARS

SUGGESTED REST DAY

 WEEK 7

POWERBUILDING
SYSTEM
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 7

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT* 4 1 3 85-90% 8.5 4-5 MIN TRY TO ADD SOME WEIGHT FROM WEEK 5 OR IMPROVE BAR SPEED AT SAME WEIGHT

FULL BACK SQUAT 0 2 2 85% N/A 3-4 MIN BE MINDFUL OF TECHNIQUE. FOCUS ON DRIVING YOUR BACK INTO THE BAR.

BODY 1: OVERHEAD PRESS 2 4 8 70% N/A 2-3 MIN RESET EACH REP (DON'T TOUCH-AND-PRESS)

SQUAT, GLUTE HAM RAISE 1 2 8-10 N/A 8 1-2 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

OHP HELMS ROW 1 2 12-15 N/A 9 1-2 MIN STRICT FORM. DRIVE ELBOWS OUT AND BACK AT 45 DEGREE ANGLE

HAMMER CURL 0 3 20-25 N/A 10 1-2 MIN KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE DUMBBELL HANDLE HARD!

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
PAUSE DEADLIFT 4 4 2 75% N/A 3-5 MIN 3 SECOND PAUSE RIGHT AFTER THE PLATES COME OFF THE GROUND
FULL BARBELL BENCH PRESS* 4 1 3 85-90% 9 4-5 MIN TOP SET. LEAVE 1 REP IN THE TANK. AIM FOR NEAR 3 REP PR.
BODY 2: BARBELL BENCH PRESS 0 2 4 80% N/A 2-3 MIN FOCUS ON TECHNIQUE. PRESS THE BAR BACK AND UP WITH EXPLOSIVE FORCE
DEADLIFT,
HIP ABDUCTION 0 3 15-20 N/A 9 1-2 MIN MACHINE, BAND OR WEIGHTED, 1 SECOND ISOMETRIC HOLD AT THE TOP OF EACH REP
BENCH
WEIGHTED PULL-UP 1 3 3-5 N/A 7 3-4 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
PRESS
STANDING CALF RAISE 1 3 8 N/A 9 2-3 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL ROM

SUGGESTED REST DAY

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 4 6 77.5% N/A 3-4 MIN MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK AGAINST THE BAR

FULL WEIGHTED DIP 2 3 8 N/A 8 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES

BODY 3: HANGING LEG RAISE 0 3 10-12 N/A 9 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

SQUAT, LAT PULL-OVER 1 3 12-15 N/A 9 1-2 MIN CAN USE A DB, CABLE/ROPE OR BAND, STRETCH AND SQUEEZE LATS!

DIP INCLINE DUMBBELL CURL 1 2 12-15 N/A 9 1-2 MIN DO EACH ARM ONE AT A TIME RATHER THAN ALTERNATING, START WITH YOUR WEAK ARM

FACE PULL 0 3 15-20 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 7

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

FULL DEADLIFT 4 1 3 85-90% 8.5 4-5 MIN WORK UP TO A HEAVY TRIPLE WITH A LOAD THAT HITS RPE 8-9

BODY 4: PAUSE BARBELL BENCH PRESS 3 4 6 75% N/A 2-3 MIN 2-3 SECOND PAUSE ON THE CHEST

DEADLIFT, CHEST-SUPPORTED T-BAR ROW 1 3 10 N/A 7 2-3 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING
OR PENDLAY ROW
BENCH NORDIC HAM CURL 0 3 6-8 N/A 8 1-2 MIN SEE VIDEO DEMOS PAGE, CAN SUB FOR LYING LEG CURL
PRESS DUMBBELL SHRUG 0 3 20-25 N/A 9 1-2 MIN FEEL A STRETCH ON THE TRAPS AT THE BOTTOM, SQUEEZE HARD AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
A1. BARBELL OR EZ BAR CURL 1 3 12 N/A 8 30SEC CURL THE BAR OUT AND UP IN AN ARC. MINIMIZE MOMENTUM.

A2. FLOOR SKULL CRUSHER 1 3 12 N/A 8 30SEC ARC THE BAR BACK BEHIND YOUR HEAD, SOFT TOUCH ON THE FLOOR BEHIND YOU

B1. INCLINE DUMBBELL CURL 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS TOP 1/2, 7 REPS BOTTOM 1/2
(REVERSE 21S)
FULL B2. TRICEPS PRESSDOWN 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS BOTTOM 1/2, 7 REPS TOP 1/2
BODY 5: (REVERSE 21S)
ARM & C1. DUMBBELL LATERAL RAISE 0 3 20 N/A 9 30SEC ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

PUMP DAY C2. BAND PULL-APART 0 3 20 N/A 9 30SEC MIND-MUSCLE CONNECTION WITH REAR DELTS

C3. STANDING CALF RAISE 0 3 12 N/A 9 30SEC 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

C4. BICYCLE CRUNCH 0 3 15 N/A 9 30SEC FOCUS ON ROUNDING YOUR BACK AS YOU CRUNCH HARD!

NECK FLEXION/EXTENSION 1 3 15/15 N/A 8 1-2 MIN AVOID YANKING THE PLATE WITH YOUR HANDS
(OPTIONAL)

SUGGESTED REST DAY

 WEEK 8

POWERBUILDING
SYSTEM
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 8

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 3 5 80% N/A 3-4 MIN BRACE YOUR LATS, CHEST TALL, PULL THE SLACK OUT OF THE BAR BEFORE LIFTING

SUMO BOX SQUAT OR PAUSE 2 2 8 N/A 7 2-3 MIN IF YOU SQUAT HIGH-BAR, DO SUMO BOX SQUAT. IF YOU SQUAT LOW-BAR, DO PAUSE HIGH-
HIGH-BAR SQUAT BAR (2 SEC PAUSE)
LOWER #1 PULL-THROUGH 0 3 12-15 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, USE YOUR GLUTES TO MOVE THE WEIGHT

LEG CURL 1 3 6-8 N/A 9 1-2 MIN DO LYING LEG CURL MACHINE OR NORDIC HAM CURL IF NO MACHINE ACCESS

STANDING CALF RAISE 1 3 8-10 N/A 9 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BARBELL BENCH PRESS 3 2 7 77.5% N/A 3-4 MIN SET UP A COMFORTABLE ARCH, SLIGHT PAUSE ON THE CHEST, EXPLODE UP

CHIN-UP 1 3 8-10 N/A 8 2-3 MIN UNDERHAND GRIP, PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE

UPPER #1 STANDING ARNOLD DUMBBELL 1 2 10-12 N/A 9 2-3 MIN ROTATE THE DBS IN AT THE BOTTOM AND OUT AT THE TOP
PRESS
CHEST-SUPPORTED DUMBBELL 1 2 12-15 N/A 9 1-2 MIN LIE ON AN INCLINE BENCH AND DO ROWS - PULL WITH LATS!
ROW
FACE PULL 0 2 15-20 N/A 10 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL

DUMBBELL LATERAL RAISE 0 3 15-20 N/A 10 1-2 MIN ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

CONCENTRATION BICEP CURL 0 3 12-15 N/A 10 1-2 MIN PIN YOUR ELBOW AGAINST YOUR UPPER LEG OR THE BACK OF A BENCH

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
LOW-BAR BACK SQUAT 4 3 7 75% N/A 3-4 MIN SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO THE BAR

GOOD MORNING 2 2 10-12 N/A 7 2-3 MIN SAME AS SQUAT STANCE, KEEP SHINS STRAIGHT, GO LIGHTER AND "FEEL" HAMSTRINGS

LOWER # 2 LEG EXTENSION 1 3 12-15 N/A 9 1-2 MIN USE BANDS IF NO MACHINE ACCESS, MIND-MUSCLE CONNECTION WITH QUADS

STANDING CALF RAISE 0 3 15-20 N/A 10 1-2 MIN EMPHASIZE THE MIND-MUSCLE CONNECTION

BANDED LATERAL WALK OR HIP 0 3 15-20 N/A 10 1-2 MIN POINT TOES SLIGHTLY OUTWARD, MIND-MUSCLE CONNECTION WITH GLUTES
ABDUCTION
V SIT-UP 0 3 12-15 N/A 10 1-2 MIN THINK ABOUT SQUEEZING YOUR UPPER AND LOWER ABS TOGETHER
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 8

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
OVERHEAD PRESS / PUSH PRESS 3 3 3/3 82.5% N/A 3-4 MIN FIRST 3 REPS STRICT MILITARY PRESS (NO LEG DRIVE), LAST 3 REPS PUSH PRESS (USE LEG
DRIVE)
SINGLE-ARM LAT PULLDOWN 1 2 10-12 N/A 9 2-3 MIN PERFORM WITH BANDS IF NO LAT PULLDOWN, DRIVE ELBOWS DOWN AND IN
UPPER #2 DUMBBELL INCLINE PRESS 2 2 12 N/A 8 2-3 MIN 45° INCLINE, KEEP SHOULDER BLADES RETRACTED AND DEPRESSED

PENDLAY ROW 1 2 10 N/A 7 1-2 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING

PEC FLYE 0 3 15-20 N/A 10 1-2 MIN PERFORM WITH CABLE, BANDS OR DUMBBELLS, USE A FULL ROM

A1. INCLINE SHRUG 1 2 15-20 N/A 10 30SEC LIE FACE DOWN AGAINST AN INCLINE BENCH AND DO SHRUGS - FULL ROM AND SQUEEZE!

A2. BENT OVER REVERSE 1 2 15-20 N/A 10 30SEC MIND-MUSCLE CONNECTION WITH REAR DELTS, SWEEP THE WEIGHT OUT
DUMBBELL FLYE
BARBELL SKULL CRUSHER 1 2 8-10 N/A 10 1-2 MIN DO THESE ON A BENCH, CONSTANT TENSION ON TRICEPS

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
2" BLOCK PULL 4 2 4 N/A 8 4-5 MIN DO BLOCK PULLS FROM A 2" BLOCK (CAN USE 25LB BUMPER PLATE AS BLOCKS)

BULGARIAN SPLIT SQUAT 1 2 12 N/A 7 2-3 MIN 12 REPS EACH LEG, KEEP YOUR TORSO UPRIGHT, CONSTANT-TENSION ON QUADS

BARBELL 45° HYPEREXTENSION 1 2 8-10 N/A 7 1-2 MIN DO BARBELL HIP THRUSTS IF NO MACHINE, USE GLUTES TO MOVE THE WEIGHT
OR HIP THRUST
LOWER # 3 SEATED CALF RAISE 0 3 15-20 N/A 9 1-2 MIN DO STANDING IF NO MACHINE, EMPHASIZE THE MIND-MUSCLE CONNECTION

HANGING LEG RAISE 0 3 10-12 N/A 8 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

NECK FLEXION/EXTENSION 1 3 12/12 N/A 8 1-2 MIN 12 REPS FLEXION (FRONT OF NECK), 12 REPS EXTENSION (BACK OF NECK)
(OPTIONAL)

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
FLAT-BACK BARBELL BENCH 3 3 10 N/A 7 2-3 MIN SHOULDER BLADES STILL RETRACTED AND DEPRESSED. SLIGHT ARCH IN UPPER BACK.
PRESS MINIMIZE LEG DRIVE.
ECCENTRIC-ACCENTUATED 1 2 AMRAP N/A 10 2-3 MIN 3 SECOND NEGATIVE ON EVERY REP, MAINTAIN CONTROLLED FORM FOR ALL REPS
PULL-UP
WEIGHTED DIP 2 2 10 N/A 8 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES
UPPER #3
SINGLE-ARM ROW 1 2 10-12 N/A 9 1-2 MIN CAN USE CABLES, BANDS OR DUMBBELLS - FEEL YOUR LATS WORKING!

BARBELL OR EZ BAR CURL 1 3 12-15 N/A 9 1-2 MIN FOCUS ON THE MIND-MUSCLE CONNECTION

LEAN-AWAY LATERAL RAISE 0 2 30 N/A 10 1-2 MIN USE A LIGHT DUMBBELL, CONSTANT-TENSION, NO PAUSE AT THE BOTTOM

BICYCLE CRUNCH 0 2 10-12 N/A 9 1-2 MIN KEEP YOUR HANDS BEHIND YOUR EARS

SUGGESTED REST DAY

 WEEK 9

POWERBUILDING
SYSTEM
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 9

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT* 4 1 2 87.5-92.5% 8.5 4-5 MIN TOP SET. LEAVE 1 (MAYBE 2) REPS IN THE TANK. AIM FOR NEAR 2 REP PR.

FULL SQUAT WALK-OUT (DO NOT 0 1 10-SEC 100% NO REPS 4-5 MIN DO NOT SQUAT. WALK THE WEIGHT OUT, HOLD AND WALK BACK IN. SET THE SAFETY PINS
SQUAT) HIGH AND HAVE A SPOTTER.
BODY 1: OVERHEAD PRESS 2 3 6 80% N/A 2-3 MIN RESET EACH REP (DON'T TOUCH-AND-PRESS)
SQUAT,
GLUTE HAM RAISE 1 2 8-10 N/A 7 1-2 MIN KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE
OHP
HELMS ROW 1 2 12-15 N/A 9 1-2 MN STRICT FORM. DRIVE ELBOWS OUT AND BACK AT 45 DEGREE ANGLE

HAMMER CURL 0 3 20-25 N/A 10 1-2 MIN KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE DUMBBELL HANDLE HARD!

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 3 4 80% N/A 3-5 MIN SEMI-DELOAD. FOCUS ON TECHNIQUE AND BAR SPEED LEADING INTO MAX WEEK.
FULL BARBELL BENCH PRESS* 4 1 2 87.5-92.5% 9 4-5 MIN TOP SET. AIM FOR A NEAR 2 REP PR
BODY 2: BARBELL BENCH PRESS 0 2 2 87.5% N/A 2-3 MIN FOCUS ON TECHNIQUE. PRESS THE BAR BACK AND UP WITH EXPLOSIVE FORCE
DEADLIFT, HIP ABDUCTION 0 3 15-20 N/A 9 1-2 MIN MACHINE, BAND OR WEIGHTED, 1 SECOND ISOMETRIC HOLD AT THE TOP OF EACH REP
BENCH WEIGHTED PULL-UP 1 3 3-5 N/A 7 3-4 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
PRESS
STANDING CALF RAISE 1 3 8 N/A 9 2-3 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL ROM

SUGGESTED REST DAY

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 3 4 82.5% N/A 3-4 MIN MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK AGAINST THE BAR

FULL WEIGHTED DIP 2 3 8 N/A 8 2-3 MIN DO DUMBBELL FLOOR PRESS IF NO ACCESS TO DIP HANDLES

BODY 3: HANGING LEG RAISE 0 3 10-12 N/A 9 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

SQUAT, LAT PULL-OVER 1 3 12-15 N/A 9 1-2 MIN CAN USE A DB, CABLE/ROPE OR BAND, STRETCH AND SQUEEZE LATS!

DIP INCLINE DUMBBELL CURL 1 2 12-15 N/A 9 1-2 MIN DO EACH ARM ONE AT A TIME RATHER THAN ALTERNATING, START WITH YOUR WEAK ARM

FACE PULL 0 3 15-20 N/A 9 1-2 MIN CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 9

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

FULL PAUSE DEADLIFT 4 4 2 75% N/A 3-4 MIN 3 SECOND PAUSE RIGHT AFTER THE PLATES COME OFF THE GROUND

BODY 4: PAUSE BARBELL BENCH PRESS 3 3 5 77.5% N/A 2-3 MIN 2-3 SECOND PAUSE ON THE CHEST

DEADLIFT, CHEST-SUPPORTED T-BAR ROW 1 3 10 N/A 7 2-3 MIN BE MINDFUL OF LOWER BACK FATIGUE. STAY LIGHT, MINIMIZE CHEATING
OR PENDLAY ROW
BENCH NORDIC HAM CURL 0 3 6-8 N/A 8 1-2 MIN SEE VIDEO DEMOS PAGE, CAN SUB FOR LYING LEG CURL
PRESS DUMBBELL SHRUG 0 3 20-25 N/A 9 1-2 MIN FEEL A STRETCH ON THE TRAPS AT THE BOTTOM, SQUEEZE HARD AT THE TOP

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
A1. BARBELL OR EZ BAR CURL 1 3 12 N/A 8 30SEC CURL THE BAR OUT AND UP IN AN ARC. MINIMIZE MOMENTUM.

A2. FLOOR SKULL CRUSHER 1 3 10 N/A 8 30SEC ARC THE BAR BACK BEHIND YOUR HEAD, SOFT TOUCH ON THE FLOOR BEHIND YOU

B1. INCLINE DUMBBELL CURL 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS TOP 1/2, 7 REPS BOTTOM 1/2
(REVERSE 21S)
FULL B2. TRICEPS PRESSDOWN 0 3 21 N/A 10 30SEC DO BOTH ARMS AT ONCE: 7 REPS FULL ROM, 7 REPS BOTTOM 1/2, 7 REPS TOP 1/2
BODY 5: (REVERSE 21S)
C1. DUMBBELL LATERAL RAISE 0 3 20 N/A 9 30SEC ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS
ARM &
PUMP DAY C2. BAND PULL-APART 0 3 20 N/A 9 30SEC MIND-MUSCLE CONNECTION WITH REAR DELTS

C3. STANDING CALF RAISE 0 3 12 N/A 9 30SEC 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

C4. BICYCLE CRUNCH 0 3 15 N/A 9 30SEC FOCUS ON ROUNDING YOUR BACK AS YOU CRUNCH HARD!

NECK FLEXION/EXTENSION 1 3 15/15 N/A 8 1-2 MIN AVOID YANKING THE PLATE WITH YOUR HANDS
(OPTIONAL)

SUGGESTED REST DAY

IMPORTANT NOTES ABOUT WEEK 10
If you are not feeling well recovered after completing week 9 (achy joints, poor sleep, low energy) you should run Week 11 first and then run the Week 10 max testing. If you

have accumulated sufficient fatigue from Weeks 7-9, you will likely perform better by running the deload (Week 11) first, and then running the max test week (Week 10) after.

• Always use a good spotter when attempting max effort lifts

• Always use safety bars on squat and bench press (in case you have to dump the bar)

• Do not test maxes (move to Week 11) if you are feeling joint pain

• Do not test maxes (move to Week 11) if you do not feel properly recovered

• Do not test maxes (move to Week 11) if you do not have a good spotter

• Maxes should be done at a 9.5 RPE: It is not necessary to push to the point where you actually fail. I recommend stopping at the point where you don’t think you could get

another rep with good form.

WHAT WEEK TO RUN?

• Run Week 10A if you have mostly bodybuilding and strength goals

• Run Week 10B only if you have competitive powerlifting goals

 WEEK 10: OPTION A

POWERBUILDING
SYSTEM
[MAX TESTING]
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 10A

MAX TESTING OPTION A: IMPORTANT! CHOOSE EITHER WEEK 10A OR WEEK 10B. DO NOT RUN BOTH WEEKS. SEE PAGE 88 FOR SUGGESTIONS ON WHICH WEEK TO RUN.

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 1 AMRAP 90% 9.5 4-5 MIN AS MANY REPS AS POSSIBLE. ALWAYS USE A SPOTTER AND GOOD FORM. AIM TO HIT 3+ REPS

SQUAT SINGLE-ARM LAT PULLDOWN 1 2 12 N/A 8 2-3 MIN PERFORM WITH BANDS IF NO LAT PULLDOWN, DRIVE ELBOWS DOWN AND IN

TEST INCLINE DUMBBELL CURL 0 4 12 N/A 8 1-2 MIN FOCUS ON THE MIND-MUSCLE CONNECTION

STANDING CALF RAISE 1 3 12 N/A 8 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

SUGGESTED 1-2 REST DAYS

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BARBELL BENCH PRESS 4 1 AMRAP 90% 9.5 4-5 MIN AS MANY REPS AS POSSIBLE. ALWAYS USE A SPOTTER AND GOOD FORM. AIM TO HIT 3+ REPS

BENCH LEG CURL 1 3 8-10 N/A 8 2-3 MIN DO LYING LEG CURL MACHINE OR NORDIC HAM CURL IF NO MACHINE ACCESS

TEST DUMBBELL LATERAL RAISE 0 2 15-20 N/A 8 1-2 MIN ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

TRICEPS PRESSDOWN 1 3 12 N/A 8 1-2 MIN CAN DO WITH CABLES OR BANDS, SQUEEZE TRICEPS TO MOVE THE WEIGHT

SUGGESTED 1-2 REST DAYS

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 1 AMRAP 90% 9.5 4-5 MIN AS MANY REPS AS POSSIBLE. ALWAYS USE A SPOTTER AND GOOD FORM. AIM TO HIT 3+ REPS

DEADLIFT OVERHEAD PRESS 2 3 10 N/A 6 2-3 MIN RESET EACH REP (DON'T TOUCH-AND-PRESS)

TEST LEG EXTENSION 1 3 12 N/A 7 1-2 MIN USE BANDS IF NO MACHINE ACCESS, MIND-MUSCLE CONNECTION WITH QUADS

BICYCLE CRUNCH 0 4 15 N/A 8 1-2 MIN FOCUS ON ROUNDING YOUR BACK AS YOU CRUNCH HARD!
 WEEK 10: OPTION B

POWERBUILDING
SYSTEM
[MAX TESTING]
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 10B

MAX TESTING OPTION B: IMPORTANT! FOR COMPETITIVE POWERLIFTERS ONLY. CHOOSE EITHER WEEK 10A OR 10B. DO NOT RUN BOTH WEEKS. SEE PAGE 88 FOR INSTRUCTIONS ON WHICH WEEK TO RUN.

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 5 1-3 1 100-105% 9.5 4-5 MIN AIM FOR A NEW PR. START WITH 100% AND INCREASE BY ~2.5% EVERY ATTEMPT UNTIL YOU
HIT A 9.5 RPE. USE A SPOTTER AND GOOD FORM!
SQUAT SINGLE-ARM LAT PULLDOWN 1 2 12 N/A 8 2-3 MIN PERFORM WITH BANDS IF NO LAT PULLDOWN, DRIVE ELBOWS DOWN AND IN
TEST INCLINE DUMBBELL CURL 0 4 12 N/A 8 1-2 MIN FOCUS ON THE MIND-MUSCLE CONNECTION

STANDING CALF RAISE 1 3 12 N/A 8 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

SUGGESTED 1-2 REST DAYS

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BARBELL BENCH PRESS 5 1-3 1 100-105% 9.5 4-5 MIN AIM FOR A NEW PR. START WITH 100% AND INCREASE BY ~2.5% EVERY ATTEMPT UNTIL YOU
HIT A 9.5 RPE. USE A SPOTTER AND GOOD FORM!
BENCH LEG CURL 1 3 8-10 N/A 8 2-3 MIN DO LYING LEG CURL MACHINE OR NORDIC HAM CURL IF NO MACHINE ACCESS
TEST DUMBBELL LATERAL RAISE 0 2 15-20 N/A 8 1-2 MIN ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

TRICEPS PRESSDOWN 1 3 12 N/A 8 1-2 MIN CAN DO WITH CABLES OR BANDS, SQUEEZE TRICEPS TO MOVE THE WEIGHT

SUGGESTED 1-2 REST DAYS

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 5 1-3 1 100-105% 9.5 4-5 MIN AIM FOR A NEW PR. START WITH 100% AND INCREASE BY ~2.5% EVERY ATTEMPT. 5-MIN REST
BETWEEN ATTEMPTS. USE GOOD FORM!
DEADLIFT OVERHEAD PRESS 2 3 10 N/A 6 2-3 MIN RESET EACH REP (DON'T TOUCH-AND-PRESS)
TEST LEG EXTENSION 1 3 12 N/A 7 1-2 MIN USE BANDS IF NO MACHINE ACCESS, MIND-MUSCLE CONNECTION WITH QUADS

BICYCLE CRUNCH 0 4 15 N/A 8 1-2 MIN FOCUS ON ROUNDING YOUR BACK AS YOU CRUNCH HARD!
 WEEK 11

POWERBUILDING
SYSTEM
[DELOAD]
JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 11

FULL DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK BEFORE RUNNING BACK THROUGH WEEK 1 OR ONTO A NEW PROGRAM.

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
DEADLIFT 4 2 3 75% N/A 3-5 MIN BRACE YOUR LATS, CHEST TALL, PULL THE SLACK OUT OF THE BAR BEFORE LIFTING

SUMO BOX SQUAT OR PAUSE 2 2 6 N/A 5 2-3 MIN IF YOU SQUAT HIGH-BAR, DO SUMO BOX SQUAT. IF YOU SQUAT LOW-BAR, DO PAUSE HIGH-
HIGH-BAR SQUAT BAR (2 SEC PAUSE)
LOWER #1 LEG CURL 1 2 6-8 N/A 6 1-2 MIN DO LYING LEG CURL MACHINE OR NORDIC HAM CURL IF NO MACHINE ACCESS

STANDING CALF RAISE 1 2 8-10 N/A 6 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP, FULL SQUEEZE AT THE TOP

HANGING LEG RAISE 0 2 10-12 N/A 6 1-2 MIN KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE DIFFICULTY

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BARBELL BENCH PRESS 3 3 6 72.5% N/A 3-4 MIN SET UP A COMFORTABLE ARCH, SLIGHT PAUSE ON THE CHEST, EXPLODE UP

ASSISTED CHIN-UP 1 2 8-10 N/A 7 2-3 MIN UNDERHAND GRIP, PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE

OVERHEAD PRESS 2 2 4 75% N/A 2-3 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED DUMBBELL 1 2 12-15 N/A 7 1-2 MIN LIE ON AN INCLINE BENCH AND DO ROWS - PULL WITH LATS!
ROW
UPPER #1 A1: FACE PULL 0 2 15-20 N/A 8 30SEC CAN USE CABLE/ROPE OR BAND, RETRACT YOUR SHOULDER BLADES AS YOU PULL

A2: DUMBBELL LATERAL RAISE 0 2 15-20 N/A 8 30SEC ARC THE DUMBBELL OUT, MIND-MUSCLE CONNECTION WITH MIDDLE FIBERS

B1: CONCENTRATION BICEP CURL 0 2 12-15 N/A 8 30SEC PIN YOUR ELBOW AGAINST YOUR UPPER LEG OR THE BACK OF A BENCH

B2: TRICEPS PRESSDOWN 0 2 12-15 N/A 8 30SEC CAN DO WITH CABLES OR BANDS, SQUEEZE TRICEPS TO MOVE THE WEIGHT

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

JEFF NIPPARD’S - POWERBUILDING SYSTEM WEEK 11

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
BACK SQUAT 4 2 6 70% N/A 3-4 MIN SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO THE BAR

SNATCH-GRIP ROMANIAN 2 2 8 N/A 6 2-3 MIN WIDE GRIP, MIND-MUSCLE CONNECTION WITH HAMSTRINGS
DEADLIFT
LEG EXTENSION 1 2 12-15 N/A 7 1-2 MIN USE BANDS IF NO MACHINE ACCESS, MIND-MUSCLE CONNECTION WITH QUADS

STANDING CALF RAISE 0 3 15-20 N/A 8 1-2 MIN EMPHASIZE THE MIND-MUSCLE CONNECTION
LOWER # 2 BANDED LATERAL WALK OR HIP 0 3 15-20 N/A 8 1-2 MIN POINT TOES SLIGHTLY OUTWARD, MIND-MUSCLE CONNECTION WITH GLUTES
ABDUCTION
V SIT-UP 0 3 12-15 N/A 8 1-2 MIN THINK ABOUT SQUEEZING YOUR UPPER AND LOWER ABS TOGETHER

NECK FLEXION/EXTENSION 1 3 12/12 N/A 8 1-2 MIN 12 REPS FLEXION (FRONT OF NECK), 12 REPS EXTENSION (BACK OF NECK)
(OPTIONAL)

WORKOUT EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4 NOTES
CLOSE-GRIP BENCH PRESS 3 3 10 N/A 6 2-3 MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS IN CLOSER TO YOUR TORSO

CHEST-SUPPORTED DUMBBELL 1 2 10 N/A 6 3-4 MIN LIE ON AN INCLINE BENCH AND DO ROWS - PULL WITH LATS!
ROW
WEIGHTED DIP 2 3 6 N/A 7 2-3 MIN DO FLOOR DUMBBELL PRESS IF NO ACCESS TO DIP HANDLES

SINGLE-ARM LAT PULLDOWN 1 2 10 N/A 8 2-3 MIN PERFORM WITH BANDS IF NO LAT PULLDOWN, DRIVE THROUGH ELBOWS
UPPER #2 A1. INCLINE SHRUG 0 2 15-20 N/A 8 30SEC LIE AGAINST AN INCLINE BENCH AND DO SHRUGS - FULL ROM AND SQUEEZE!

A2. UPRIGHT ROW 0 2 15-20 N/A 8 30SEC CAN USE CABLES/ROPE, BANDS OR DUMBBELLS. STOP ROM ONCE ELBOWS REACH SHOULDER
HEIGHT.
B1: BARBELL OR EZ BAR CURL 0 3 12-15 N/A 8 30SEC FOCUS ON THE MIND-MUSCLE CONNECTION

B2. SKULL CRUSHER 0 3 8-10 N/A 8 30SEC BARBELL OR EZ BAR, DO THESE ON A BENCH, CONSTANT TENSION ON TRICEPS

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

 Weekly Volumes (Sets) 1 2 3 4 5 6 7 8 9 10A 10B 11
CHEST 9 13 10 12 9 11 10 12 9 1 3 9
BACK 19 15 19 17 19 14 17 17 17 2 2 10
BICEPS 12 9 11 9 11 8 11 9 11 4 4 7
TRICEPS 9 6 9 4 9 4 9 4 9 3 3 11
DELTS 12 20 13 17 12 16 14 17 12 6 8 12
UPPER TRAPS 10 7 11 8 10 7 8 7 10 1 3 4
NECK 3 3 3 3 3 3 3 3 3 0 0 3
QUADS 13 13 15 14 13 13 12 13 11 5 9 8
HAMSTRINGS 13 12 12 13 12 10 10 12 12 4 6 6
GLUTES 19 22 19 23 18 19 17 22 16 2 6 11
CALVES 6 9 6 9 6 8 6 9 6 3 3 5
ABS 6 8 6 8 6 8 6 8 6 4 4 5
Total 131 137 134 137 128 121 123 133 122 35 51 91

Weekly Volumes (Sets) 1 2 3 4 5 6 7 8 9 10A 10B 11

Total 92 97 91 97 90 90 89 97 87 30 36 65

TOTAL WEEKLY VOLUME OF PROGRAM

100

80
VOLUME (SETS)

60

40

20

0
1 2 3 4 5 6 7 8 9 10A 10B 11

WEEK OF PROGRAM

P OW E R B U I L D I N G SYS T E M 70