BACK HYPERTROPHYBACK HYPERTROPHY
JEFF NIJEFF NIPPPPARDARD
|| @JEFFNIPPARD@JEFFNIPPARD
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 22
KEY KEY TERMS TERMS 44
FAQS 5FAQS 5
BACK BACK HYPERTROPHY HYPERTROPHY PROGRAM PROGRAM 77
WARM WARM UP UP 1616
PROGRAM PROGRAM VARIABLES VARIABLES 1717
EXERCISE EXERCISE SELECTION SELECTION 2121
SAMPLE SAMPLE TRAINING TRAINING SPLITS SPLITS 2626
REFERENCES 31REFERENCES 31
DISCLAIMER 33DISCLAIMER 33
TABLE OF CONTENTSTABLE OF CONTENTS
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 33
Jeff is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr.Jeff is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr.
Junior Canada for natural bodybuilding in Junior Canada for natural bodybuilding in 2012 prior 2012 prior to which Jeff was a to which Jeff was a two-time Mrtwo-time Mr. Junior Newfoundland title-. Junior Newfoundland title-
holder for 2009 and 2010.holder for 2009 and 2010.
As a powerlifter, Jeff has claimed a 502 lb As a powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press (2014 squat, 336 lb bench press (2014 Canadian national record) and a 518Canadian national record) and a 518
lb deadlift with an all time best Wilks score of 446.lb deadlift with an all time best Wilks score of 446.
With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge toWith a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to
compliment his practical experience acquired throucompliment his practical experience acquired through training and coaching and has gh training and coaching and has aspirations of completing aaspirations of completing a
PhD in exercise science or PhD in exercise science or a related field.a related field.
Jeff worked as a coach Jeff worked as a coach with esteemed online coaching group The Strength Guys through 2014 and 2015 with esteemed online coaching group The Strength Guys through 2014 and 2015 beforebefore
branching out with STRCNG. Jeff has coached women’s bikini and men’s bodybuilding national branching out with STRCNG. Jeff has coached women’s bikini and men’s bodybuilding national and provincialand provincial
champions, professional naturachampions, professional natural bodybuilders and l bodybuilders and nationally and IPF Worlds nationally and IPF Worlds qualified raw powerlifters. Hequalified raw powerlifters. He
has presented seminars on block periodization, concurrent training and nutrition for natural bodybuilding inhas presented seminars on block periodization, concurrent training and nutrition for natural bodybuilding in
academic settings including the 2014 Online Fitness Summit and academic settings including the 2014 Online Fitness Summit and at the University of Iowa. Jeff has at the University of Iowa. Jeff has recordedrecorded
interviews with some of the best interviews with some of the best in the business on in the business on his science-based fitness podcast IceCreamhis science-based fitness podcast IceCream4PRs.4PRs.
Through his informative and Through his informative and personable Ypersonable Youtube channel and outube channel and InstagraInstagram Jeff m Jeff aims to share the aims to share the knowledgeknowledge
he has gathered through university education and field experience with others who are passionate abouthe has gathered through university education and field experience with others who are passionate about
bodybuilding, powerlifting and the bodybuilding, powerlifting and the science behind building science behind building muscle, losing fat and muscle, losing fat and getting healthiergetting healthier..
Jeff currently lives in Kelowna, Canada where he is coaching athletes around the world Jeff currently lives in Kelowna, Canada where he is coaching athletes around the world full-time while preparingfull-time while preparing
for his next for his next competition season in natural bodybuilding in 2018.competition season in natural bodybuilding in 2018.
ABOUT MEABOUT ME
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 44
DB:DB: DUMBBELLDUMBBELL
EMG:EMG: ELECTROMYOGRAPHY ELECTROMYOGRAPHY
MVC:MVC: MAXIMUM VOLUNTARY CONTRACTION MAXIMUM VOLUNTARY CONTRACTION
PROGRESSIVE OVERLOAD:PROGRESSIVE OVERLOAD: THE GRADUAL INCREASE OF STRESS PLACED UPON THE THE GRADUAL INCREASE OF STRESS PLACED UPON THE BODYBODYDURING EXERCISE TRAININGDURING EXERCISE TRAINING
ROM:ROM: RANGE OF MOTION RANGE OF MOTION
CONCENTRIC:CONCENTRIC: THE “POSITIVE” THE “POSITIVE” PPART OF A ART OF A MOVEMENTMOVEMENT. THE MUSCLE . THE MUSCLE IS CONTRACTING/IS CONTRACTING/SHORTENING.SHORTENING.
ECCENTRIC:ECCENTRIC: THE “NEGATIVE” PART OF A MOVEMENT. THE MUSCLE IS STRETCHING/THE “NEGATIVE” PART OF A MOVEMENT. THE MUSCLE IS STRETCHING/LENGTHENING.LENGTHENING.
RPE:RPE: RA RATE OF PERCEIVED TE OF PERCEIVED EXERTIONEXERTION
TEMPO:TEMPO: THE SPEED AT WHICH THE LIFT OCCURS. TEMPO NOTATION IS GIVEN AS FOLLOWS: THE SPEED AT WHICH THE LIFT OCCURS. TEMPO NOTATION IS GIVEN AS FOLLOWS:4:3:2:1 WOULD MEAN A 4:3:2:1 WOULD MEAN A 4 SECOND ECC4 SECOND ECCENTRIC, 3 SECOND ENTRIC, 3 SECOND PPAUSE AAUSE AT THE BOTTOM, 2 SECONDT THE BOTTOM, 2 SECONDCONCENTRIC AND 1 SECOND PAUSE AT THE TOP. THE MOST COMMON TEMPO IN THIS PROGRAMCONCENTRIC AND 1 SECOND PAUSE AT THE TOP. THE MOST COMMON TEMPO IN THIS PROGRAMIS 2:0:1:0.IS 2:0:1:0.
KEY TERMSKEY TERMS
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 55
1. Can I combine this 1. Can I combine this program with other programs of yours?program with other programs of yours?
A: Yes. This program can be run concurrently with any of my programs. I would recommend being very cautiousA: Yes. This program can be run concurrently with any of my programs. I would recommend being very cautious
when combing the Back and Arm Hypertrophy Programs however as the biceps may become overtaxed. Ifwhen combing the Back and Arm Hypertrophy Programs however as the biceps may become overtaxed. If
combining these programs, be sure to reduce the bicep work in the Arm Hypertrophy Program by 50% initiallycombining these programs, be sure to reduce the bicep work in the Arm Hypertrophy Program by 50% initially
and carefully assess your own recovery moving forward.and carefully assess your own recovery moving forward.
2. What does LSTF mean in the program?2. What does LSTF mean in the program?
A: This is a programming tool used to indicate whether or not the last set of a given exercise should be takenA: This is a programming tool used to indicate whether or not the last set of a given exercise should be taken
to failure. In the program, this will be annotated as either a Y (meaning yes, take the last set to failure) or an Nto failure. In the program, this will be annotated as either a Y (meaning yes, take the last set to failure) or an N
(meaning no, do not take the last (meaning no, do not take the last set to failure). Faset to failure). Failure in this case means you couldn’t ilure in this case means you couldn’t get another rep through aget another rep through a
full ROM.full ROM.
3. What about my neck 3. What about my neck and traps?and traps?
A: This program can be easily combined with my Neck and Trap Training Guide. There are crossover exercisesA: This program can be easily combined with my Neck and Trap Training Guide. There are crossover exercises
on Day 1 (Rack Pulls) and Day 2 (Upright Rows) which makes integrating the two programs together very simple.on Day 1 (Rack Pulls) and Day 2 (Upright Rows) which makes integrating the two programs together very simple.
Granted, if you don’t have theGranted, if you don’t have the Neck and Trap GuideNeck and Trap Guide, you can optionally add in the high volume Power Shrugs on, you can optionally add in the high volume Power Shrugs on
Day 2. This will provide a very sizable stimulus for upper trap growDay 2. This will provide a very sizable stimulus for upper trap growth in addition to the Rack Pulls on th in addition to the Rack Pulls on Day 1 andDay 1 and
all the other rowing in the program. If you want additional strategies for training the neck, you can watch myall the other rowing in the program. If you want additional strategies for training the neck, you can watch my
Neck and Trap Science Explained videoNeck and Trap Science Explained video..
4. What if I can’t do rack pulls?4. What if I can’t do rack pulls?
A: Do A: Do barbell power shrugs instead for barbell power shrugs instead for the same sets/reps, but rack pulls are preferrethe same sets/reps, but rack pulls are preferred as they will d as they will target thetarget the
spinal erectors and stabilizers to a greater degree.spinal erectors and stabilizers to a greater degree.
5. Can Back Day 1 and 2 be 5. Can Back Day 1 and 2 be combined with extra biccombined with extra bicep isolation work to make a complete “Pull Day”?ep isolation work to make a complete “Pull Day”?
A: YesA: Yes. If you’re running a push pull legs split, you can add bicep isolation work at the end of . If you’re running a push pull legs split, you can add bicep isolation work at the end of Day 1 and 2,Day 1 and 2,
however keep in mind that all of the pulling in this program does target the biceps to an appreciable degree. Youhowever keep in mind that all of the pulling in this program does target the biceps to an appreciable degree. You
may want to adjust your usual bicep volume down initially by 25-50% if you are not accustomed to this volume ofmay want to adjust your usual bicep volume down initially by 25-50% if you are not accustomed to this volume of
pulling in pulling in your training.your training.
FAQSFAQS
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 66
FAQSFAQS6. What if I am still sore? Should I train or take another rest day?6. What if I am still sore? Should I train or take another rest day?
A: Training sore is fine unA: Training sore is fine unless it puts yoless it puts you at an increased u at an increased risk of irisk of injury. If you’re having a diffi njury. If you’re having a diffi cult time gettcult time getting intoing into
position or completing a position or completing a full ROM due full ROM due to pain, do not to pain, do not train. Otherwtrain. Otherwise, still train but be sure to ise, still train but be sure to perform a slightlyperform a slightly
longer warm up for longer warm up for each exercise. Use your own discretion to avoid injury but training sore will not each exercise. Use your own discretion to avoid injury but training sore will not impair gainsimpair gains
in and of itself.in and of itself.
7. I can’t do bodyweight pullups. What should I do?7. I can’t do bodyweight pullups. What should I do?
A: Use an A: Use an assisted dip/pullup machine and progressively lower the assistance, in the same way you wouldassisted dip/pullup machine and progressively lower the assistance, in the same way you would
progressively increase the resistance on other exercises. Keep track of your assistance weights and aim towardprogressively increase the resistance on other exercises. Keep track of your assistance weights and aim toward
reaching 0 lb assistance pullups for reaching 0 lb assistance pullups for the target sets/reps. If your bodyweight is also changing, you may want tothe target sets/reps. If your bodyweight is also changing, you may want to
make a note of make a note of this week to week to this week to week to make sure that isn’t an interfering variable.make sure that isn’t an interfering variable.
8. Pullups for 6-8 reps are too easy for me. I’m not hitting the 8. Pullups for 6-8 reps are too easy for me. I’m not hitting the target RPE. What do I do?target RPE. What do I do?
A: Make sure your form is A: Make sure your form is clean first. Then if it’s still clean first. Then if it’s still too easy, add resistoo easy, add resistance using a weight belt with tance using a weight belt with a chain in a chain in aa
progressivprogressive manner to hit e manner to hit the RPE. This is an example of the RPE. This is an example of one if your gym one if your gym doesn’t have one:doesn’t have one: https://www.amazon.https://www.amazon.
com/Harbinger-Pcom/Harbinger-Polypropylene-30-Inch-olypropylene-30-Inch-Steel-Chain/dp/BSteel-Chain/dp/B001P0S3XU001P0S3XU
9. 9. If the RPE increases acrIf the RPE increases across sets, should I drop the weight back?oss sets, should I drop the weight back?
A: If you hit failure prematurely, drop the weight back. Otherwise, select the weight as appropriate to hit the RPEA: If you hit failure prematurely, drop the weight back. Otherwise, select the weight as appropriate to hit the RPE
for each set.for each set.
10. 10. Why such little exerWhy such little exercise variation from weecise variation from week to week?k to week?
A: Changing exercises from week to week is more likely to flatten out the progression curve. They do changeA: Changing exercises from week to week is more likely to flatten out the progression curve. They do change
slightly week to week and from Block slightly week to week and from Block 1 to Block 1 to Block 2, but the bulk of 2, but the bulk of the program maintains the same exercisethe program maintains the same exercise
selection. This is to selection. This is to ensure progressensure progression by ion by adding volume incrementally to these specific adding volume incrementally to these specific movements.movements.
11. Where do I send any 11. Where do I send any questions not answered here?questions not answered here?
A: Please direct all A: Please direct all questions not included in the questions not included in the program toprogram to [email protected]@strcng.com for customer support. Please allow for customer support. Please allow
up to 4 up to 4 business days for a reply as business days for a reply as this program does not include a this program does not include a personalized coaching packagepersonalized coaching package. Please be. Please be
as succinct as possible with as succinct as possible with your questions. While I love connecting with you all as your questions. While I love connecting with you all as much as I can, social media ismuch as I can, social media is
not a reliable way for you to reach me.not a reliable way for you to reach me.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 77
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5511
AACCTTUUAALLIIZZEED WD WEEEEKKLLY BY BAACCK K VVOOLLUUMMEE 2233
STRENGTH FOCUSSTRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLL L ((BBEELLOOW W KKNNEEEE)) 33 66--88 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T BBEELLOOW W TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P PPUULLL L UUPP 44 66--88 22::00::11::00 88 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDDD
OR REMOVE RESISTANCE AS NEEDEDOR REMOVE RESISTANCE AS NEEDED
NN
CCHHEESST T SSUUPPPPOORRTTEED D TT--BBAAR R RROOWW 33 66--88 22::00::11::00 88 22..00 KKEEEEP P CCHHEESST T PPIINNNNEED D TTO O SSUUPPPPOORRT T PPAADD, , FFUULLL L SSTTRREETTCCH H AAT T BBOOTTTTOOMM, , SSQQUUEEEEZZEE
SHOULDER BLADES AT TOPSHOULDER BLADES AT TOP
NN
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 22 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 22 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
YY
ROPE FACEPULLROPE FACEPULL
(SCAPULAR RETRACTION)(SCAPULAR RETRACTION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT
SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"
NN
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 77 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
BBEENNT T OOVVEER R BBAARRBBEELLL L RROOW W ((77''SS)) 33 77++77 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 7 7 RREEPPSS
FULL ROM, 7 REPS BOTTOM 1/2 ROMFULL ROM, 7 REPS BOTTOM 1/2 ROM
NN
CCLLOOSSE E GGRRIIP P SSEEAATTEED D CCAABBLLE E RROOWW 33 1122--1155 22::00::11::00 88 11..55 RREETTRRAACCT T SSCCAAPPUULLAAE E OON N EEAACCH H RREEPP, , FFUULLL L SSTTRREETTCCH H OON N LLAATTS S AAT T TTHHE E BBOOTTTTOOMM,,
KEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHTKEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHT
NN
OOMMNNII--GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 88 11..55 3 3 DDIIFFFF. . WWIIDDTTHHS S FFOOR R 3 3 SSEETTSS: : 22X X SSHHOOUULLDDEER R WWIIDDTTHH, , TTHHEEN 1N 1..55X X SSHHOOUULLDDEER R WWIIDDTTHH,,
THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRWIDTH (ALL OVERHAND TO THE FRONT)ONT)
NN
CC11. . CCAABBLLE E RROOPPE E UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 88 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD
ENGAGE UPPER TRAPSENGAGE UPPER TRAPS
NN
C2. ROPE FACEPULLC2. ROPE FACEPULL
(EXTERNAL ROTATION) (EXTERNAL ROTATION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP YY
LOWER BACK EXTENSIONLOWER BACK EXTENSION
(REVERSE PYRAMID)(REVERSE PYRAMID)
33 10,15,2010,15,20 22::00::11::00 99..55 11..55 HHEAEAVVY WY WEIE IGGHHT FT FOOR 1R 10 R0 REEPPSS, T, THHEEN DN DRROOP WP WEEIGIGHHT BT BAACCK AK ANND ID INNCCRREEAASSE RE REEPPSS
FOR NEXT 2 SETS USING RPE TO GUAGE WEIGHTFOR NEXT 2 SETS USING RPE TO GUAGE WEIGHT
NN
PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1155--2200 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG
DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMAT THE BOTTOM
BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
WIDE GRIP PULL UPWIDE GRIP PULL UP
(CLUSTER SETS)(CLUSTER SETS)
44 33 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,
AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG
AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP
NN
WIDE GRIP SEATED CABLE ROWWIDE GRIP SEATED CABLE ROW
(CLUSTER SETS) (CLUSTER SETS)
88 33 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH
GOOD CONTROLGOOD CONTROL
NN
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 1PROGRAM: WEEK 111
BLOCKBLOCK
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 88
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 2PROGRAM: WEEK 211
BLOCKBLOCK
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5511
AACCTTUUAALLIIZZEED D WWEEEEKKLLY Y BBAACCK K VVOOLLUUMMEE 2233
STRENGTH FOCUS STRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLL L ((BBEELLOOW W KKNNEEEE)) 33 66--88 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T BBEELLOOW W TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 44 66--88 22::00::11::00 88 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDD D OORR
REMOVE RESISTANCE AS NEEDEDREMOVE RESISTANCE AS NEEDED
NN
SSMMIITTH H MMAACCHHIINNE E RROOWW 33 88--1100 22::00::11::00 88 22..00 SSEET T UUP P SSMMIITTH H MMAACCHHIINNE E OON N LLOOWWEESST T SSEETTTTIINNG G AANND D PPEERRFFOORRM M CCOONNTTRROOLLLLEEDD
ROWS, BACK ANGLE SHOULD BE ROWS, BACK ANGLE SHOULD BE CLOSER TO 90 (PENDLAY POSITION)CLOSER TO 90 (PENDLAY POSITION)
NN
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 22 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 22 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
YY
ROPE FACEPULL (SCAPULARROPE FACEPULL (SCAPULAR
RETRACTION)RETRACTION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT
SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"
NN
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 77 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
BBEENNT T OOVVEER R BBAARRBBEELLL L RROOW W ((77''SS)) 33 77++77 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 7 7 RREEPPSS
FULL ROM, 7 REPS BOTTOM 1/2 ROMFULL ROM, 7 REPS BOTTOM 1/2 ROM
NN
MMEEAADDOOWWS S RROOWW 33 1122--1155 22::00::11::00 88 11..55 1122--115 5 RREEPPS S EEAACCH H SSIIDDEE, , UUSSE E SSTTRRAAPPS S AAS S NNEEEEDDEEDD, , UUSSE E OOPPPPOOSSIITTE E HHAANND D FFOORR
SUPPORT ON KNEESUPPORT ON KNEE
YY
OOMMNNII--GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 88 11..55 3 3 DDIIFFFF. . WWIIDDTTHHS S FFOOR R 3 3 SSEETTSS: : 22X X SSHHOOUULLDDEER R WWIIDDTTHH, , TTHHEEN N 11..55X X SSHHOOUULLDDEER R WWIIDDTTHH,,
THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRWIDTH (ALL OVERHAND TO THE FRONT)ONT)
YY
CC11. . CCAABBLLE E RROOPPE E UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 88 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD
ENGAGE UPPER TRAPSENGAGE UPPER TRAPS
NN
C2. ROPE FACEPULL (EXTERNALC2. ROPE FACEPULL (EXTERNAL
ROTATION)ROTATION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP NN
LOWER BACK EXTENSION (REVERSELOWER BACK EXTENSION (REVERSE
PYRAMID)PYRAMID)
33 10,15,2010,15,20 22::00::11::00 99..55 11..55 HHEEAAVVY Y WWEEIIGGHHT FT FOOR 1R 10 R0 REEPPSS, T, THHEEN DN DRROOP WP WEIE IGGHHT BT BAACCK AK ANND ID INNCCRREEAASSE RE REEPPSS
FOR NEXT 2 SETS USING RPE TO GUAGE WEIGHTFOR NEXT 2 SETS USING RPE TO GUAGE WEIGHT
NN
PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1155--2200 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG
DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMUP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOM
BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
WWIIDDE E GGRRIIP P PPUULLL L UUP P ((CCLLUUSSTTEER R SSEETTSS)) 44 33 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,
AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG
AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP
NN
WIDE GRIP SEATED CABLE ROW (CLUSTERWIDE GRIP SEATED CABLE ROW (CLUSTER
SETS)SETS)
88 33 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH
GOOD CONTROLGOOD CONTROL
NN
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 99
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 3PROGRAM: WEEK 311
BLOCKBLOCK
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5511
AACCTTUUAALLIIZZEED WD WEEEEKKLLY BY BAACCK K VVOOLLUUMMEE 2233..55
STRENGTH FOCUS STRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLL L ((BBEELLOOW W KKNNEEEE)) 33 66--88 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T BBEELLOOW W TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P PPUULLL L UUPP 44 66--88 22::00::11::00 99 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDDD
OR REMOVE RESISTANCE AS NEEDEDOR REMOVE RESISTANCE AS NEEDED
NN
CCHHEESST T SSUUPPPPOORRTTEED D TT--BBAAR R RROOWW 33 66--88 22::00::11::00 99 22..00 KKEEEEP P CCHHEESST T PPIINNNNEED D TTO O SSUUPPPPOORRT T PPAADD, , FFUULLL L SSTTRREETTCCH H AAT T BBOOTTTTOOMM, , SSQQUUEEEEZZEE
SHOULDER BLADES AT TOPSHOULDER BLADES AT TOP
NN
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 22 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 22 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
YY
ROPE FACEPULL (SCAPULARROPE FACEPULL (SCAPULAR
RETRACTION)RETRACTION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT
SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"
NN
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 77 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
BBEENNT T OOVVEER R BBAARRBBEELLL L RROOW W ((77''SS)) 33 77++77 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 7 7 RREEPPS S FFUULLLL
ROM, 7 REPS BOTTOM 1/2 ROMROM, 7 REPS BOTTOM 1/2 ROM
NN
CCLLOOSSE E GGRRIIP P SSEEAATTEED D CCAABBLLE E RROOWW 44 1122--1155 22::00::11::00 88 11..55 RREETTRRAACCT T SSCCAAPPUULLAAE E OON N EEAACCH H RREEPP, , FFUULLL L SSTTRREETTCCH H OON N LLAATTS S AAT T TTHHE E BBOOTTTTOOMM,,
KEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHTKEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHT
YY
OOMMNNII--GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 99 11..55 3 D3 DIIFFFF. . WWIIDDTTHHS S FFOOR R 3 S3 SEETTSS: : 22X SX SHHOOUULLDDEER R WWIIDDTTHH, , TTHHEEN N 11..55X X SSHHOOUULLDDEER R WWIIDDTTHH,,
THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRONWIDTH (ALL OVERHAND TO THE FRONT)T)
YY
CC11. . CCAABBLLE E RROOPPE E UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 99 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD
ENGAGE UPPER TRAPSENGAGE UPPER TRAPS
NN
C2. ROPE FACEPULL (EXTERNALC2. ROPE FACEPULL (EXTERNAL
ROTATION)ROTATION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP NN
LOWER BACK EXTENSION (REVERSELOWER BACK EXTENSION (REVERSE
PYRAMID)PYRAMID)
33 10,15,2010,15,20 22::00::11::00 99..55 11..55 HHEEAAVVY Y WWEEIIGGHHT T FFOOR 1R 10 R0 REEPPSS, , TTHHEEN DN DRROOP P WWEEIIGGHHT T BBAACK CK AANND ID INNCCRREEASASE RE REEPPSS
FOR NEXT 2 SETS USING RPE TO GUAGE WEIGHTFOR NEXT 2 SETS USING RPE TO GUAGE WEIGHT
NN
PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1155--2200 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG
DRIVE AND DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS SHRUG UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMAT THE BOTTOM
BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
WWIIDDE E GGRRIIP P PPUULLL L UUP P ((CCLLUUSSTTEER R SSEETTSS)) 44 44 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,
AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG
AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP
NN
WIDE GRIP SEATED CABLE ROW (CLUSTERWIDE GRIP SEATED CABLE ROW (CLUSTER
SETS)SETS)
66 44 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH
GOOD CONTROLGOOD CONTROL
NN
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1010
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 4PROGRAM: WEEK 411
BLOCKBLOCK
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5500
AACCTTUUAALLIIZZEED WD WEEEEKKLLY BY BAACCK K VVOOLLUUMMEE 2233..55
STRENGTH FOCUS STRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLL L ((BBEELLOOW W KKNNEEEE)) 33 66--88 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T BBEELLOOW W TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 44 66--88 22::00::11::00 99 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDD D OORR
REMOVE RESISTANCE AS NEEDEDREMOVE RESISTANCE AS NEEDED
NN
SSMMIITTH H MMAACCHHIINNE E RROOWW 33 88--1100 22::00::11::00 99 22..00 SSEET T UUP P SSMMIITTH H MMAACCHHIINNE E OON N LLOOWWEESST T SSEETTTTIINNG G AANND D PPEERRFFOORRM M CCOONNTTRROOLLLLEEDD
ROWS, BACK ANGLE SHOULD BE ROWS, BACK ANGLE SHOULD BE CLOSER TO 90 (PENDLAY POSITION)CLOSER TO 90 (PENDLAY POSITION)
NN
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 22 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 22 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
YY
ROPE FACEPULL (SCAPULARROPE FACEPULL (SCAPULAR
RETRACTION)RETRACTION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT
SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"
NN
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 77 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
BBEENNT T OOVVEER R BBAARRBBEELLL L RROOW W ((77''SS)) 33 77++77 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 7 7 RREEPPS S FFUULLLL
ROM, 7 REPS BOTTOM 1/2 ROMROM, 7 REPS BOTTOM 1/2 ROM
NN
MMEEAADDOOWWS S RROOWW 44 1122--1155 22::00::11::00 88 11..55 1122--115 5 RREEPPS S EEAACCH H SSIIDDEE, , UUSSE E SSTTRRAAPPS S AAS S NNEEEEDDEEDD, , UUSSE E OOPPPPOOSSIITTE E HHAANND D FFOORR
SUPPORT ON KNEESUPPORT ON KNEE
YY
OOMMNNII--GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 99 11..55 3 3 DDIIFFFF. . WWIIDDTTHHS S FFOOR R 3 3 SSEETTSS: : 22X X SSHHOOUULLDDEER R WWIIDDTTHH, , TTHHEEN N 11..55X X SSHHOOUULLDDEER R WWIIDDTTHH,,
THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRONTWIDTH (ALL OVERHAND TO THE FRONT))
YY
CC11. . CCAABBLLE E RROOPPE E UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 99 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD
ENGAGE UPPER TRAPSENGAGE UPPER TRAPS
NN
C2. ROPE FACEPULL (EXTERNALC2. ROPE FACEPULL (EXTERNAL
ROTATION)ROTATION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP NN
LOWER BACK EXTENSION (REVERSELOWER BACK EXTENSION (REVERSE
PYRAMID)PYRAMID)
33 10,15,2010,15,20 22::00::11::00 99..55 11..55 HHEEAAVVY Y WWEEIGIGHHT FT FOOR 1R 10 R0 REEPPSS, , TTHHEEN DN DRROOP P WWEEIIGGHHT BT BAACCK AK ANND ID INNCCRREEAASSE RE REEPPSS
FOR NEXT 2 SETS USING RPE TO GUAGE WEIGHTFOR NEXT 2 SETS USING RPE TO GUAGE WEIGHT
NN
PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1155--2200 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG
DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMAT THE BOTTOM
BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
WWIIDDE E GGRRIIP P PPUULLL L UUP P ((CCLLUUSSTTEER R SSEETTSS)) 44 44 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,
AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG
AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP
NN
WIDE GRIP SEATED CABLE ROW (CLUSTERWIDE GRIP SEATED CABLE ROW (CLUSTER
SETS)SETS)
66 44 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH
GOOD CONTROLGOOD CONTROL
NN
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1111
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 5PROGRAM: WEEK 522
BLOCKBLOCK
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5511
AACCTTUUAALLIIZZEED D WWEEEEKKLLY Y BBAACCK K VVOOLLUUMMEE 2255
STRENGTH FOCUS STRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLL L ((AABBOOVVE E KKNNEEEE)) 33 55 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T AABBOOVVE E TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P PPUULLL L UUPP 44 66--88 22::00::11::00 99 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDDD
OR REMOVE RESISTANCE AS NEEDEDOR REMOVE RESISTANCE AS NEEDED
NN
CCHHEESST T SSUUPPPPOORRTTEED D TT--BBAAR R RROOWW 33 66--88 22::00::11::00 99 22..00 KKEEEEP P CCHHEESST T PPIINNNNEED D TTO O SSUUPPPPOORRT T PPAADD, , FFUULLL L SSTTRREETTCCH H AAT T BBOOTTTTOOMM, , SSQQUUEEEEZZEE
SHOULDER BLADES AT TOPSHOULDER BLADES AT TOP
YY
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 33 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 33 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
YY
ROPE FACEPULL (SCAPULARROPE FACEPULL (SCAPULAR
RETRACTION)RETRACTION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT
SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"
YY
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 99 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
BBEENNT T OOVVEER R BBAARRBBEELLL L RROOWW 33 88++22 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 8 8 RREEPPS S FFUULLLL
CONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUMCONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUM
NN
CCLLOOSSE E GGRRIIP P SSEEAATTEED D CCAABBLLE E RROOWW 33 1122--1155 22::00::11::00 88 11..55 RREETTRRAACCT T SSCCAAPPUULLAAE E OON N EEAACCH H RREEPP, , FFUULLL L SSTTRREETTCCH H OON N LLAATTS S AAT T TTHHE E BBOOTTTTOOMM,,
KEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHTKEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHT
YY
CCLLOOSSE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 99 11..55 CCLLOOSSE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D MMIINNIIMMIIZZE E BBIICCEEPP
INVOLVEMENTINVOLVEMENT
YY
CC11. . 1 1 AARRM M DDB B UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 99 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD
ENGAGE UPPER TRAPSENGAGE UPPER TRAPS
NN
CC22. . RREEVVEERRSSE E CCAABBLLE E CCRROOSSSSOOVVEERR 33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP YY
LLOOWWEER R BBAACCK K EEXXTTEENNSSIIOON N ((MMYYOO--RREEPP)) 22 2200++55XX 22::00::11::00 1100 11..00 DDO O 220 0 RREEPPSS, , RREESST T FFOOR R 22--3 3 BBRREEAATTHHSS, , DDO O 5 5 MMOORRE E RREEPPSS, , RREEPPEEAAT T UUNNTTIIL L YYOOU U CCAANN' T' T
DO 5 REPSDO 5 REPS
YY
PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1122--1155 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG
DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMUP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOM
BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
WWIIDDE E GGRRIIP P PPUULLL L UUP P ((CCLLUUSSTTEER R SSEETTSS)) 44 33 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,
AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG
AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP
NN
WIDE GRIP SEATED CABLE ROW (CLUSTERWIDE GRIP SEATED CABLE ROW (CLUSTER
SETS)SETS)
88 33 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH
GOOD CONTROLGOOD CONTROL
NN
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1212
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 6PROGRAM: WEEK 622
BLOCKBLOCK
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5522
AACCTTUUAALLIIZZEED D WWEEEEKKLLY Y BBAACCK K VVOOLLUUMMEE 2255
STRENGTH FOCUS STRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLL L ((AABBOOVVE E KKNNEEEE)) 33 44 22::11::11::11 88 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T AABBOOVVE E TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P PPUULLL L UUPP 44 66--88 22::00::11::00 99 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDDD
OR REMOVE RESISTANCE AS NEEDEDOR REMOVE RESISTANCE AS NEEDED
NN
CCHHEESST T SSUUPPPPOORRTTEED D TT--BBAAR R RROOWW 33 66--88 22::00::11::00 99 22..00 KKEEEEP P CCHHEESST T PPIINNNNEED D TTO O SSUUPPPPOORRT T PPAADD, , FFUULLL L SSTTRREETTCCH H AAT T BBOOTTTTOOMM, , SSQQUUEEEEZZEE
SHOULDER BLADES AT TOPSHOULDER BLADES AT TOP
YY
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 33 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 33 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
YY
ROPE FACEPULL (SCAPULARROPE FACEPULL (SCAPULAR
RETRACTION)RETRACTION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT
SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"
YY
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 99 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
TT--BBAAR R RROOW W ((IIN N CCOORRNNEERR)) 33 88++22 22::00::11::00 99 22..00 UUSSE E VV--BBAAR R AATTTTAACCHHMMEENNTT, , NNEEUUTTRRAAL L GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 8 8 RREEPPS S FFUULLLL
CONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUMCONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUM
NN
CCLLOOSSE E GGRRIIP P SSEEAATTEED D CCAABBLLE E RROOWW 33 1122--1155 22::00::11::00 88 11..55 RREETTRRAACCT T SSCCAAPPUULLAAE E OON N EEAACCH H RREEPP, , FFUULLL L SSTTRREETTCCH H OON N LLAATTS S AAT T TTHHE E BBOOTTTTOOMM,,
KEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHTKEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHT
YY
CCLLOOSSE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 99 11..55 CCLLOOSSE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D MMIINNIIMMIIZZE E BBIICCEEPP
INVOLVEMENTINVOLVEMENT
YY
CC11. . CCAABBLLE E RROOPPE E UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 99 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD
ENGAGE UPPER TRAPSENGAGE UPPER TRAPS
NN
C2. ROPE FACEPULL (EXTERNALC2. ROPE FACEPULL (EXTERNAL
ROTATION)ROTATION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP YY
LLOOWWEER R BBAACCK K EEXXTTEENNSSIIOON N ((MMYYOO--RREEPP)) 22 2200++55XX 22::00::11::00 1100 11..00 DDO O 220 0 RREEPPSS, , RREESST T FFOOR R 22--3 3 BBRREEAATTHHSS, , DDO O 5 5 MMOORRE E RREEPPSS, , RREEPPEEAAT T UUNNTTIIL L YYOOU U CCAANN' T' T
DO 5 REPSDO 5 REPS
YY
PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1155--2200 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG
DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMUP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOM
BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
WWIIDDE E GGRRIIP P PPUULLL L UUP P ((CCLLUUSSTTEER R SSEETTSS)) 44 33 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,
AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG
AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP
NN
WIDE GRIP SEATED CABLE ROW (CLUSTERWIDE GRIP SEATED CABLE ROW (CLUSTER
SETS)SETS)
88 33 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH
GOOD CONTROLGOOD CONTROL
NN
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1313
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 7PROGRAM: WEEK 722
BLOCKBLOCK
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5522
AACCTTUUAALLIIZZEED D WWEEEEKKLLY Y BBAACCK K VVOOLLUUMMEE 2255
STRENGTH FOCUS STRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLL L ((AABBOOVVE E KKNNEEEE)) 33 33 22::11::11::11 77..55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T AABBOOVVE E TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P PPUULLL L UUPP 44 66--88 22::00::11::00 99 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDDD
OR REMOVE RESISTANCE AS NEEDEDOR REMOVE RESISTANCE AS NEEDED
NN
CCHHEESST T SSUUPPPPOORRTTEED D TT--BBAAR R RROOWW 33 66--88 22::00::11::00 99 22..00 KKEEEEP P CCHHEESST T PPIINNNNEED D TTO O SSUUPPPPOORRT T PPAADD, , FFUULLL L SSTTRREETTCCH H AAT T BBOOTTTTOOMM, , SSQQUUEEEEZZEE
SHOULDER BLADES AT TOPSHOULDER BLADES AT TOP
YY
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 33 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 33 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
YY
ROPE FACEPULL (SCAPULARROPE FACEPULL (SCAPULAR
RETRACTION)RETRACTION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT
SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"
YY
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 99 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
BBEENNT T OOVVEER R BBAARRBBEELLL L RROOWW 33 88++22 22::00::11::00 99 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 8 8 RREEPPS S FFUULLLL
CONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUMCONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUM
NN
CCLLOOSSE E GGRRIIP P SSEEAATTEED D CCAABBLLE E RROOWW 33 1122--1155 22::00::11::00 88 11..55 RREETTRRAACCT T SSCCAAPPUULLAAE E OON N EEAACCH H RREEPP, , FFUULLL L SSTTRREETTCCH H OON N LLAATTS S AAT T TTHHE E BBOOTTTTOOMM,,
KEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHTKEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHT
YY
CCLLOOSSE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 99 11..55 CCLLOOSSE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D MMIINNIIMMIIZZE E BBIICCEEPP
INVOLVEMENTINVOLVEMENT
YY
CC11. . 1 1 AARRM M DDB B UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 99 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD
ENGAGE UPPER TRAPSENGAGE UPPER TRAPS
NN
CC22. . RREEVVEERRSSE E CCAABBLLE E CCRROOSSSSOOVVEERR 33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP YY
LLOOWWEER R BBAACCK K EEXXTTEENNSSIIOON N ((MMYYOO--RREEPP)) 22 2200++55XX 22::00::11::00 1100 11..00 DDO O 220 0 RREEPPSS, , RREESST T FFOOR R 22--3 3 BBRREEAATTHHSS, , DDO O 5 5 MMOORRE E RREEPPSS, , RREEPPEEAAT T UUNNTTIIL L YYOOU U CCAANN' T' T
DO 5 REPSDO 5 REPS
YY
PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1122--1155 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG
DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMUP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOM
BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
WWIIDDE E GGRRIIP P PPUULLL L UUP P ((CCLLUUSSTTEER R SSEETTSS)) 44 33 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,
AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG
AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP
NN
WIDE GRIP SEATED CABLE ROW (CLUSTERWIDE GRIP SEATED CABLE ROW (CLUSTER
SETS)SETS)
88 33 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH
GOOD CONTROLGOOD CONTROL
NN
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1414
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 8PROGRAM: WEEK 822
BLOCKBLOCK
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 5511
AACCTTUUAALLIIZZEED D WWEEEEKKLLY Y BBAACCK K VVOOLLUUMMEE 2255
STRENGTH FOCUS STRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLL L ((AABBOOVVE E KKNNEEEE)) 22 22 22::11::11::11 99..55 22..55 2 2 NNEEAARR--MMAAX X EEFFFFOORRT T SSEETTSS! ! PPUUSSH H YYOOUURRSSEELLF F HHEERREE, , MMAAIINNTTAAIIN N PPRROOPPEER R FFOORRMM, , GGOO
HEAVIER ON SET 2 IF SET 1 IS HEAVIER ON SET 2 IF SET 1 IS RPE 9 OR LOWERRPE 9 OR LOWER
NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 77 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P PPUULLL L UUPP 44 66--88 22::00::11::00 99 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDDD
OR REMOVE RESISTANCE AS NEEDEDOR REMOVE RESISTANCE AS NEEDED
NN
CCHHEESST T SSUUPPPPOORRTTEED D TT--BBAAR R RROOWW 33 66--88 22::00::11::00 99 22..00 KKEEEEP P CCHHEESST T PPIINNNNEED D TTO O SSUUPPPPOORRT T PPAADD, , FFUULLL L SSTTRREETTCCH H AAT T BBOOTTTTOOMM, , SSQQUUEEEEZZEE
SHOULDER BLADES AT TOPSHOULDER BLADES AT TOP
YY
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 33 1100--1122 22::00::11::00 99 00..00 BBRRAACCE E NNOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 33 1100--1122 22::00::11::00 99..55 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
YY
ROPE FACEPULL (SCAPULARROPE FACEPULL (SCAPULAR
RETRACTION)RETRACTION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P CCAABBLLEES S 6 6 IINN. . AABBOOVVE E EEYYE E LLEEVVEEL L AANND D PPUULLL L TTO O TTHHE E EEYYEESS, , RREETTRRAACCTT
SHOULDER BLADES, THINK OF AS A "HIGH ROW"SHOULDER BLADES, THINK OF AS A "HIGH ROW"
YY
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 99 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
TT--BBAAR R RROOW W ((IIN N CCOORRNNEERR)) 33 88++22 22::00::11::00 99 22..00 UUSSE E VV--BBAAR R AATTTTAACCHHMMEENNTT, , NNEEUUTTRRAAL L GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS, , 8 8 RREEPPS S FFUULLLL
CONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUMCONTROL, 2 "CHEAT REPS" USING MODERATE MOMENTUM
NN
CCLLOOSSE E GGRRIIP P SSEEAATTEED D CCAABBLLE E RROOWW 33 1122--1155 22::00::11::00 88 11..55 RREETTRRAACCT T SSCCAAPPUULLAAE E OON N EEAACCH H RREEPP, , FFUULLL L SSTTRREETTCCH H OON N LLAATTS S AAT T TTHHE E BBOOTTTTOOMM,,
KEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHTKEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHT
YY
CCLLOOSSE E GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 33 1122--1155 22::00::11::00 99 11..55 CCLLOOSSE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D MMIINNIIMMIIZZE E BBIICCEEPP
INVOLVEMENTINVOLVEMENT
YY
CC11. . CCAABBLLE E RROOPPE E UUPPRRIIGGHHT T RROOWW 33 1155--2200 22::00::11::00 99 00..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT, , LLEEAAN N SSLLIIGGHHTTLLY Y BBAACCK K AANNDD
ENGAGE UPPER TRAPSENGAGE UPPER TRAPS
NN
C2. ROPE FACEPULL (EXTERNALC2. ROPE FACEPULL (EXTERNAL
ROTATION)ROTATION)
33 1155--2200 22::00::11::00 99 11..00 SSEET T UUP P AAT T EEYYE E LLEEVVEELL, , PPUULLL L RROOPPE E ""UUP P AANND D OOUUTT" " LLIIKKE E IIN N A A BBAACCK K DDOOUUBBLLE E BBIICCEEPP YY
LLOOWWEER R BBAACCK K EEXXTTEENNSSIIOON N ((MMYYOO--RREEPP)) 22 2200++55XX 22::00::11::00 1100 11..00 DDO O 220 0 RREEPPSS, , RREESST T FFOOR R 22--3 3 BBRREEAATTHHSS, , DDO O 5 5 MMOORRE E RREEPPSS, , RREEPPEEAAT T UUNNTTIIL L YYOOU U CCAANN' T' T
DO 5 REPSDO 5 REPS
YY
PPOOWWEER R SSHHRRUUG G ((OOPPTTIIOONNAALL)) 44 1155--2200 11::11::11::00 99 22..00 TTO O BBE E PPEERRFFOORRMMEED D AAT T TTHHE E BBEEGGIINNNNIINNG G OOF F TTHHE E WWOORRKKOOUUTT, , UUSSE E MMOODDEERRAATTE E LLEEGG
DRIVE AND SHRUG DRIVE AND SHRUG UP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOMUP TO YOUR EARS, STRETCH ON TRAPS AT THE BOTTOM
SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
WWIIDDE E GGRRIIP P PPUULLL L UUP P ((CCLLUUSSTTEER R SSEETTSS)) 44 33 22::11::11::11 88 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK,,
AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD AIM TOP USE WEIGHTED RESISTANCE HERE, INITITATE REPS FROM A DEAD HANGHANG
AND HOLD FOR 1 SECOND AND HOLD FOR 1 SECOND AT THE TOPAT THE TOP
NN
WIDE GRIP SEATED CABLE ROW (CLUSTERWIDE GRIP SEATED CABLE ROW (CLUSTER
SETS)SETS)
88 33 11::00::11::00 88..55 00..55 NNOOTTE E SSHHOORRT T RREESST T TTIIMMEESS, , WWIIDDE E GGRRIIPP, , NNEEUUTTRRAAL L GGRRIIPP, , HHEEAAVVY Y WWEEIIGGHHT T HHEERRE E WWIITTHH
GOOD CONTROLGOOD CONTROL
NN
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1515
BACK HYPERTROPHYBACK HYPERTROPHY
PROGRAM: WEEK 9PROGRAM: WEEK 9DELOAD WEEKDELOAD WEEK
TTOOTTAAL L WWEEEEKKLLY Y VVOOLLUUMMEE 2200
AACCTTUUAALLIIZZEED D WWEEEEKKLLY Y BBAACCK K VVOOLLUUMMEE 1144
STRENGTH FOCUS STRENGTH FOCUS
HYPERTROPHY FOCUSHYPERTROPHY FOCUS
SUPPLEMENTALSUPPLEMENTAL
BBAACCK K DDAAY Y 1 1 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RRAACCK K PPUULLLL 22 66--88 22::11::11::11 55 22..55 SSEET T UUP P BBAARRBBEELLL L JJUUSST T BBEELLOOW W TTHHE E KKNNEEEE, , UUSSE E SSTTRRAAPPS S AANND D A A BBEELLT T AAS S NNEEEEDDEEDD NN
11--AARRM M LLAAT T PPUULLL L IINN 22 1122--1155 22::00::22::00 66 00..55 PPRREEAACCTTIIVVAATTIIOONN, , SSMMOOOOTTH H AANND D CCOONNTTRROOLLLLEED D RREEPPSS, , GGEET T A A SSLLIIGGHHT T PPUUMMP P WWIITTHH
LIGHT WEIGHT, DRIVE ELBOWS DOWNLIGHT WEIGHT, DRIVE ELBOWS DOWN
NN
WWIIDDE E GGRRIIP P PPUULLL L UUPP 22 66--88 22::00::11::00 66 22..55 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , VVEERRY Y SSLLIIGGHHT T LLEEAAN N BBAACCKK, , CCOONNTTRROOLLLLEED D RREEPPSS, , AADDDD
OR REMOVE RESISTANCE AS NEEDEDOR REMOVE RESISTANCE AS NEEDED
NN
BB11. . HHAALLF F KKNNEEEELLIINNG MG MOOTTO O RROOWW 33 1100--1122 22::00::11::00 88 00..00 BBRRAACCE NE NOONN--RROOWWIINNG HG HAANND AD AGGAAIINNSST T KKNNEEE FE FOOR R SSUUPPPPOORRTT, , LLAAT T FFOOCCUUSS: : DDRRIIVVEE
ELBOW "DOWN AND BACK"ELBOW "DOWN AND BACK"
NN
BB22. . HHAALLF F LLYYIINNG G MMOOTTO O RROOWW 33 1100--1122 22::00::11::00 88 11..00 SSUUPPEERRSSEET T WWIITTH H BB1 1 OONNE E AARRM M AAT T A A TTIIMMEE, , LLIIE E OON N SSTTOOMMAACCH H AANND D PPUULLL L CCAABBLLE E ""IINN""
TOWARD SIDESTOWARD SIDES
NN
BBAACCK K DDAAY Y 2 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
RROOPPE E PPUULLLLOOVVEERR 22 1155--2200 22::00::22::00 66 00..55 KKEEEEP P EELLBBOOWWS S TTUUCCKKEED D IIN N AAT T SSIIDDEESS, , DDRRIIVVE E EELLBBOOWWS S DDOOWWN N AANND D SSLLIIGGHHTTLLY Y BBAACCKK,,
SMOOTH TEMPOSMOOTH TEMPO
NN
BBEENNT T OOVVEER R BBAARRBBEELLL L RROOWW 22 88 22::00::11::00 66 22..00 OOVVEERRHHAANNDD, , 11..55X X SSHHOOUULLDDEER R WWIIDDTTH H GGRRIIPP, , 445 5 DDEEGGRREEE E BBEENND D AAT T HHIIPPSS NN
CCLLOOSSE E GGRRIIP P SSEEAATTEED D CCAABBLLE E RROOWW 22 1122--1155 22::00::11::00 66 11..55 RREETTRRAACCT T SSCCAAPPUULLAAE E OON N EEAACCH H RREEPP, , FFUULLL L SSTTRREETTCCH H OON N LLAATTS S AAT T TTHHE E BBOOTTTTOOMM,,
KEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHTKEEP LOWER BACK ENGAGED ON THE CONCENTRIC AND CORE TIGHT
NN
OOMMNNII--GGRRIIP P LLAAT T PPUULLLLDDOOWWNN 22 1122--1155 22::00::11::00 66 11..55 3 3 DDIIFFFF. . WWIIDDTTHHS S FFOOR R 3 3 SSEETTSS: : 22X X SSHHOOUULLDDEER R WWIIDDTTHH, , TTHHEEN N 11..55X X SSHHOOUULLDDEER R WWIIDDTTHH,,
THEN 1X SHOULDER THEN 1X SHOULDER WIDTH (ALL OVERHAND TO THE FRONWIDTH (ALL OVERHAND TO THE FRONT)T)
NN
BACK DAY 2BACK DAY 2 SSEETTS S RREEPPS S TTEEMMPPO O RRPPE E RREESST T NNOOTTEES S LLSSTTFF
NO SUPPLEMENTAL WORK THIS WEEKNO SUPPLEMENTAL WORK THIS WEEK
TOTAL TRAINING TIME:TOTAL TRAINING TIME:
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
TOTAL TRAINING TIME:TOTAL TRAINING TIME:*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
*NOTE: REST TIMES ARE GIVEN IN MINUTES.*NOTE: REST TIMES ARE GIVEN IN MINUTES.
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1616
WARM UPWARM UPBefore every training session perform:Before every training session perform:
•• 5-10 minutes of mo5-10 minutes of moderate intensity derate intensity cardiocardio•• Dynamic stretches such as arm swings and cirDynamic stretches such as arm swings and circles for 15-20 repscles for 15-20 reps
Before the first “heavy” exercise for each bodypart:Before the first “heavy” exercise for each bodypart:
•• Pyramid up in weight with 1-2 light sets, Pyramid up in weight with 1-2 light sets, getting progrgetting progressively heavieressively heavier•• Such a warm up is only required fSuch a warm up is only required for the first “heavy” exercise foor the first “heavy” exercise for each bodypartr each bodypart•• Movements that requirMovements that require heavier working sets will re heavier working sets will require a more extensequire a more extensive warm upive warm up
•• Example 1Example 1: For Rack Pulls in Week 8 for 2 sets of 2 with 500 : For Rack Pulls in Week 8 for 2 sets of 2 with 500 lbs, you could warm up aslbs, you could warm up as
follows:follows:-- 135 lbs x 10 135 lbs x 10 repsreps--225 lbs x 6 reps225 lbs x 6 reps--315 lbs x 4 reps315 lbs x 4 reps-- 405 lbs x 3 405 lbs x 3 repsreps-- 455 lbs x 1 455 lbs x 1 reprep-- 500 lbs x 2 500 lbs x 2 reps (first working set)reps (first working set)
•• Example 2:Example 2: For Rack Pulls on Week 1 Day 1 For Rack Pulls on Week 1 Day 1 for 3 sets of 6-8 reps with 405 lbs, you could for 3 sets of 6-8 reps with 405 lbs, you could warmwarm
up as follows:up as follows:-- 135 lbs x 10 135 lbs x 10 repsreps-- 225 lbs x 6 225 lbs x 6 repsreps-- 315 lbs x 4 315 lbs x 4 repsreps-- 405 lbs x 6-8 reps (first working set) 405 lbs x 6-8 reps (first working set)
•• Example 3:Example 3: For Barbell Rows on Week 1 Day 2 for 3 sets of 7+7 reps with 185 lbs, you could For Barbell Rows on Week 1 Day 2 for 3 sets of 7+7 reps with 185 lbs, you could
warm up as follows:warm up as follows:-- 45 lbs x 10 reps 45 lbs x 10 reps-- 135 lbs x 6 135 lbs x 6 repsreps--185 lbs x 7+7 reps (first working set)185 lbs x 7+7 reps (first working set)
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1717
INTENSITYINTENSITY
HOW HARD SHOULD YOU TRAIN? HOW HARD SHOULD YOU TRAIN? HOW HEAHOW HEAVY SHOULD YOU GO?VY SHOULD YOU GO?The answers to these questions are determined by the RPE The answers to these questions are determined by the RPE given for each exercise. Keep in mind that given for each exercise. Keep in mind that RPE’s areRPE’s are
meant to be for working sets only. meant to be for working sets only. An RPE of 10 indicates the set should be taken to failure. An RPE of 9 meansAn RPE of 10 indicates the set should be taken to failure. An RPE of 9 means
you should stop one rep shy of failure. An RPE of 8 means you should stop two reps shy of you should stop one rep shy of failure. An RPE of 8 means you should stop two reps shy of failure and so on.failure and so on.
RPE’s provided are intended to be applied RPE’s provided are intended to be applied to all working sets except for to all working sets except for when the training day is annotated withwhen the training day is annotated with
a note indicating that the final a note indicating that the final set of each exercise is set of each exercise is to be taken to to be taken to failure (see FSTF column), in which case thefailure (see FSTF column), in which case the
final set will always be to an RPE of 10.final set will always be to an RPE of 10.
VOLUMEVOLUME
How much volume you need to How much volume you need to progress will depend on your level of progress will depend on your level of advancemenadvancement and how t and how “stubborn” your back“stubborn” your back
muscles are. The more advanced you are and the more stubborn your back is, the more volume you will need tomuscles are. The more advanced you are and the more stubborn your back is, the more volume you will need to
progressprogress. Experts suggest that 14-25 working sets for . Experts suggest that 14-25 working sets for back is typically enough to maximize developmentback is typically enough to maximize development11. This. This
routine flirts with the upper end of that range because, as I see it, even if less would get you results, I want youroutine flirts with the upper end of that range because, as I see it, even if less would get you results, I want you
to get theto get the bestbest results you can get from this routine. With that said, if you’re a relatively new lifter, you may want results you can get from this routine. With that said, if you’re a relatively new lifter, you may want
to start with 1-2 less sets per movement for the first week or two. From there, you can assess your tolerance toto start with 1-2 less sets per movement for the first week or two. From there, you can assess your tolerance to
that weekly volume and then begin adding sets once you’re confident you’re recovering adequately.that weekly volume and then begin adding sets once you’re confident you’re recovering adequately.
In this program (and all of myIn this program (and all of my specialization specialization programprogramss) I use) I use total working setstotal working sets as the main metric for as the main metric for
tracking weekly volume. This is because there is a tracking weekly volume. This is because there is a dose-response relationship between set volume and muscledose-response relationship between set volume and muscle
hypertrophyhypertrophy22 and in and in my coaching experience, total working sets is the most useful, simple and my coaching experience, total working sets is the most useful, simple and practical metricpractical metric
for tracking volume.for tracking volume.
It’s also important to note the distinction in this program between “Total Weekly Volume” and “Actualized WeeklyIt’s also important to note the distinction in this program between “Total Weekly Volume” and “Actualized Weekly
Back Volume”. The total volume counts all sets from all exercises, while the actualized volume refers to theBack Volume”. The total volume counts all sets from all exercises, while the actualized volume refers to the
volume from horizontal and volume from horizontal and vertical pulling movements only and vertical pulling movements only and excludes exercises like rack pulls, pullovers,excludes exercises like rack pulls, pullovers,
lower back extenlower back extensions, and uprisions, and upright rows. This is because I believe these exercight rows. This is because I believe these exercises involve suffi ses involve suffi ciently diciently differentfferent
movement patterns from exercises like pulldowns and horizontal rows that we can account for them separately.movement patterns from exercises like pulldowns and horizontal rows that we can account for them separately.
Another important note is that Another important note is that when calculating actualized volume I only included ¼ of when calculating actualized volume I only included ¼ of the total set volume forthe total set volume for
the cluster sets on the the cluster sets on the Supplemental DaySupplemental Day. This is because with only 3-4 . This is because with only 3-4 reps per set, the total rep volume isreps per set, the total rep volume is
PROPROGRAGRAM VM VARIARIABLABLESES
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1818
much lower than it much lower than it is for the is for the other exercises included in the program. Of course, since we are only tracking setother exercises included in the program. Of course, since we are only tracking set
volume with this volume with this routine, this is a routine, this is a way of creating a way of creating a best approximation for practical programming purposes.best approximation for practical programming purposes.
But all of the above is accounting work that I have done ahead of time and But all of the above is accounting work that I have done ahead of time and all that you really need to worry aboutall that you really need to worry about
is tracking your weights used for each set is tracking your weights used for each set and ensuring some sort of and ensuring some sort of strength progrstrength progression from week to week.ession from week to week.
FREQUENCYFREQUENCY
A 2016 A 2016 meta analysis on training frequency concluded that 2x/week is better than 1x/week for meta analysis on training frequency concluded that 2x/week is better than 1x/week for maximizingmaximizing
growth, while frequengrowth, while frequencies of 3 cies of 3 or more may or or more may or may not be bettermay not be better33. However, because the back involves such a. However, because the back involves such a
large muscle mass and is such a complex muscle group, a 3 day per week frequency may be more optimal thanlarge muscle mass and is such a complex muscle group, a 3 day per week frequency may be more optimal than
a lower frequa lower frequency which woency which would make squeeziuld make squeezing in suffi ng in suffi cient weekly vocient weekly volume diffi lume diffi cult. This frequencult. This frequency should bcy should bee
easy to adapt to easy to adapt to either an upper/lower or push/pull/legs split, examples of either an upper/lower or push/pull/legs split, examples of which are provided in the “Samplewhich are provided in the “Sample
Training Splits” section.Training Splits” section.
PERIODIZATIONPERIODIZATION
A 2016 A 2016 meta analysis on training frequency concluded that 2x/week is better than 1x/week for meta analysis on training frequency concluded that 2x/week is better than 1x/week for maximizingmaximizing
growth, while frequencies of 3 or more may or may not be better3. However, because the back involves such agrowth, while frequencies of 3 or more may or may not be better3. However, because the back involves such a
large muscle mass and is such a complex muscle group, a 3 day per week frequency may be more optimal thanlarge muscle mass and is such a complex muscle group, a 3 day per week frequency may be more optimal than
a lower freqa lower frequency which wouency which would make squeeziuld make squeezing in suffi ng in suffi cient weekly vocient weekly volume diffi lume diffi cult. This frequencult. This frequency should bcy should bee
easy to adapt to easy to adapt to either an upper/lower or push/pull/legs split, examples of either an upper/lower or push/pull/legs split, examples of which are provided in the “Samplewhich are provided in the “Sample
Training Splits” section.Training Splits” section.
WEEKLY PROGRESSIONWEEKLY PROGRESSION
A linear progression scheme is used for A linear progression scheme is used for all exercises since progressive overload is arguably the most importantall exercises since progressive overload is arguably the most important
factor for muscle growth. The goal is to factor for muscle growth. The goal is to add reps while keeping the weight the same until add reps while keeping the weight the same until the top end of the top end of the repthe rep
range is reached for all sets. From there, you will add weight and go back to the low end of the rep range. In therange is reached for all sets. From there, you will add weight and go back to the low end of the rep range. In the
real world, it might not work out that neatly. As long as you’re adding some weight or some reps over time onreal world, it might not work out that neatly. As long as you’re adding some weight or some reps over time on
average (meaning it doesn’t have to increase EVERY week) you’re doing it right.average (meaning it doesn’t have to increase EVERY week) you’re doing it right.
PROPROGRAGRAM VM VARIARIABLABLESES
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 1919
BLOCK PERIODIZATIONBLOCK PERIODIZATION
The program is split into 2 blocks: Weeks 1-4 and Weeks 5-8.The program is split into 2 blocks: Weeks 1-4 and Weeks 5-8.
Block 1Block 1 is focused is focused on getting adapted to the on getting adapted to the relatively high volume and frequency of the program. In order torelatively high volume and frequency of the program. In order to
ensure this happens safely and ensure this happens safely and without undesired overreaching, RPE’s are kept generally between 7-9 for without undesired overreaching, RPE’s are kept generally between 7-9 for thisthis
block, with a few RPE 10 sets included sparingly.block, with a few RPE 10 sets included sparingly.
Block 2Block 2 is quite is quite similar in exercise selection to ensure progressive overload and has more focus on similar in exercise selection to ensure progressive overload and has more focus on reachingreaching
momentary muscular failure (MMF). Bemomentary muscular failure (MMF). Because the previous block allowed for adaptation to cause the previous block allowed for adaptation to the volume andthe volume and
frequency of the program, intensity is increased in Block 2 as frequency of the program, intensity is increased in Block 2 as the final set of the final set of more exercises are takmore exercises are taken to failure.en to failure.
This block also introduces several new movements, loading patterns and intensity techniques for the sake ofThis block also introduces several new movements, loading patterns and intensity techniques for the sake of
noveltynovelty, something that has , something that has been emphasized in been emphasized in the scientific literature as a central tenant the scientific literature as a central tenant of periodizationof periodization44..
LINEAR PERIODIZATIONLINEAR PERIODIZATION
In Block 2, a In Block 2, a linear periodization scheme is used on linear periodization scheme is used on Rack Pulls, where the load (weight) is increased as theRack Pulls, where the load (weight) is increased as the
volume (sets and reps) is decreased. In Week 8, a near-max-effort set of 2 reps is used to “test” max strength.volume (sets and reps) is decreased. In Week 8, a near-max-effort set of 2 reps is used to “test” max strength.
This strength focus will yield increased volumes in subsequent runs through the program through the use ofThis strength focus will yield increased volumes in subsequent runs through the program through the use of
heavier loads in more moderate rep ranges.heavier loads in more moderate rep ranges.
ADVANCED TECHNIQUESADVANCED TECHNIQUES
For specific exercises in this program advanced techniques are used to make the training more effective and/orFor specific exercises in this program advanced techniques are used to make the training more effective and/or
mormore effi e effi ciecient.nt.
Reverse pyramid setsReverse pyramid sets are used for are used for the lower back extension exercise in Block 1 the lower back extension exercise in Block 1 as a novel loading as a novel loading scheme.scheme.
While on most exercises straight sets are used to ensure steady progressive load increases week to week, hereWhile on most exercises straight sets are used to ensure steady progressive load increases week to week, here
we are using reverse pyramid sets so that intensity (load) can be maximized early on we are using reverse pyramid sets so that intensity (load) can be maximized early on while your erectors are lesswhile your erectors are less
fatigued and metabolic capacities can be fatigued and metabolic capacities can be trained in subsequent sets as trained in subsequent sets as fatigue increases.fatigue increases.
MyoRepsMyoReps are used in are used in Block 2 for Block 2 for the lower back extension exercise as a way the lower back extension exercise as a way to maximally fatigue muscle fibersto maximally fatigue muscle fibers
in a higher rep range. You can learn more about myorepsin a higher rep range. You can learn more about myoreps herehere..
PROPROGRAGRAM VM VARIARIABLABLESES
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 2020
Cluster SetsCluster Sets are used on the Supplemental Back day to are used on the Supplemental Back day to both save on time and both save on time and emphasize strengtemphasize strength development.h development.
The strength built on pull ups and cable rows in a lower rep range will carry over to the more moderate repThe strength built on pull ups and cable rows in a lower rep range will carry over to the more moderate rep
work. This supplemental day also allows for another bump in work. This supplemental day also allows for another bump in weekly training frequeweekly training frequency without a large time orncy without a large time or
recovery demand.recovery demand.
Extended SetsExtended Sets or or “Cheat Reps” are occasionally used for a similar reason to “Cheat Reps” are occasionally used for a similar reason to myoreps – to induce greater motormyoreps – to induce greater motor
unit fatigue and enduce a potentially greater total anabolic stimuunit fatigue and enduce a potentially greater total anabolic stimulus for growth. lus for growth. These techniques result inThese techniques result in
greater time under tension, which can greater time under tension, which can heighten metabolic stress and ischemia enhancing “anabolic heighten metabolic stress and ischemia enhancing “anabolic milieu”milieu”5.5.
DELOADSDELOADS
Week 9 of this Week 9 of this prograprogram is a m is a full deload week where the actualized back volume is full deload week where the actualized back volume is cut nearly in half cut nearly in half from 25 setsfrom 25 sets
in Week 8 to 14 in Week 8 to 14 sets in Week 9. The intensity is also lowered for sets in Week 9. The intensity is also lowered for this entire week and recovery of the lower this entire week and recovery of the lower backback
is emphasized. This deload is included to is emphasized. This deload is included to reduce the risk of injury reduce the risk of injury and to provide “re-sensitization” to trainingand to provide “re-sensitization” to training
stimuli such that when Week 1 is started again, progress can continue to accrue. Any intermediate level traineestimuli such that when Week 1 is started again, progress can continue to accrue. Any intermediate level trainee
should be able to should be able to run this program through at least 2-3 cycles and run this program through at least 2-3 cycles and continue making progrescontinue making progress if s if this deload isthis deload is
performed properly.performed properly.
PROPROGRAGRAM VM VARIARIABLABLESES
JEFF NIPPARDJEFF NIPPARD BACK HYPERTROPHY PROGRAMBACK HYPERTROPHY PROGRAM 2121
It’s important to understand the biomechanical function of the back before we can understand how to best train it. So first,It’s important to understand the biomechanical function of the back before we can understand how to best train it. So first,
we need to quickly we need to quickly cover its basic anatomy.cover its basic anatomy.
FIGURE 1:FIGURE 1: Back Muscles (Image: By henry Vandyke CarterBack Muscles (Image: By henry Vandyke Carter(Derivative work: Rafael Di (Derivative work: Rafael Di Marco Barros)Marco Barros)https:/https://commons./commons.wikimedia.org/wiki/File:Backwikimedia.org/wiki/File:Back_Muscles.jpg_Muscles.jpg
A – Trapezius, B – Teres Major, C – Teres Minor, D – Latissimus Dorsi, E – Levator Scapulae, F – Rhomboid MajorA – Trapezius, B – Teres Major, C – Teres Minor, D – Latissimus Dorsi, E – Levator Scapulae, F – Rhomboid Major
For our purposes we’re going to split For our purposes we’re going to split the back up into the back up into 4 main muscles: the latissimus dorsi, the trapezius, the4 main muscles: the latissimus dorsi, the trapezius, the
rhomboids, and the rhomboids, and the erector spinae (or spinal erector spinae (or spinal erectors).erectors).
The lats contribute mostly to the The lats contribute mostly to the appearancappearance of e of back width. They have 2 main functions, which are to adduct theback width. They have 2 main functions, which are to adduct the
arm (bring the arm in closer to the body arm (bring the arm in closer to the body when it’s out to the side) and to when it’s out to the side) and to extend the arm (bring the arm in closerextend the arm (bring the arm in closer
to the body to the body when it’s out in when it’s out in front). It also medially rotates the arm, which doesn’t have much training applicationfront). It also medially rotates the arm, which doesn’t have much training application
for hypertrophy. To hit the lats most effectively, we should be performing exercises that train shoulder adductionfor hypertrophy. To hit the lats most effectively, we should be performing exercises that train shoulder adduction
(like lat pulldowns) and (like lat pulldowns) and exercises that train shoulder extension (like rows).exercises that train shoulder extension (like rows).
ANATOMY & FUNCTIONANATOMY & FUNCTION
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ANATOMY & FUNCTIONANATOMY & FUNCTIONThe traps, on the other hand, contribute mostly to The traps, on the other hand, contribute mostly to the appearance of back thickness and while their the appearance of back thickness and while their individualindividual
functions are highly varied, the upper traps mainly function to elevate the scapula (like in functions are highly varied, the upper traps mainly function to elevate the scapula (like in a shrug) while the mida shrug) while the mid
and lower traps primarily retract the scapula (like in a row).and lower traps primarily retract the scapula (like in a row).
The rhomboids are split into a rhomboid major and minor The rhomboids are split into a rhomboid major and minor but both have the same primary function which isbut both have the same primary function which is
scapular retrscapular retraction and for action and for the most part will the most part will be targeted with the same basic rowing exercises that hit the midbe targeted with the same basic rowing exercises that hit the mid
traps.traps.
The spinal erectors of the lower back extend all the way up the spine to the skull and function to The spinal erectors of the lower back extend all the way up the spine to the skull and function to extendextend
the entire vertebral column. The erectors will be targeted through exercises like rack pulls and lower backthe entire vertebral column. The erectors will be targeted through exercises like rack pulls and lower back
extensions in this program, but will also be extensions in this program, but will also be worked through many compound movementworked through many compound movements such as squats ands such as squats and
deadlifts.deadlifts.
FIBER TYPEFIBER TYPE
Both the lats and Both the lats and the traps appear to be the traps appear to be predominantly type II, or fast-twitch dominantpredominantly type II, or fast-twitch dominant66. . This indicates This indicates that thesethat these
muscles should be trained with a variety of muscles should be trained with a variety of rep ranges with at least one heavy movement to fully rep ranges with at least one heavy movement to fully activate the fastactivate the fast
twitch fibers. The spinal erectors are more type 1 dominanttwitch fibers. The spinal erectors are more type 1 dominant77, implying that they may respond better to lighter, implying that they may respond better to lighter
loads. In any case, using a variety of rep ranges for every muscle group is best forloads. In any case, using a variety of rep ranges for every muscle group is best for maximizingmaximizing development. development.
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BACK TRAINING RESEARCHBACK TRAINING RESEARCH
BACKGROUNDBACKGROUND
In my coaching expeIn my coaching experience I’ve forience I’ve found that many trainees have a diffi und that many trainees have a diffi cult time “feelicult time “feeling” their lats acting” their lats activate becausevate because
their biceps or their biceps or traps take overtraps take over. Performing a lat pre-activation movement like 1-arm lat pull ins . Performing a lat pre-activation movement like 1-arm lat pull ins or cableor cable
pullovers is helpful to pullovers is helpful to establish a mind-muscle connection and get blood establish a mind-muscle connection and get blood flowing to the appropriate muscles.flowing to the appropriate muscles.
A 2009 A 2009 study showed that specific coaching cues such as palpation study showed that specific coaching cues such as palpation of the lats and of the lats and “thinking about” the target“thinking about” the target
muscle was able to increase EMG activation of muscle was able to increase EMG activation of the latsthe lats88..
For the lat pull-in, my favourite cueFor the lat pull-in, my favourite cues are to: pull in a s are to: pull in a straight line that would split the body into a front and backstraight line that would split the body into a front and back
half (i.e. the mid-frontal plane), laterally crunch into direction of pull half (i.e. the mid-frontal plane), laterally crunch into direction of pull and palpate the lat and palpate the lat muscle, physicmuscle, physically feelingally feeling
the contraction as it happens. For the cable pullover, I like to lean slightly forward, drive my elbows down (notthe contraction as it happens. For the cable pullover, I like to lean slightly forward, drive my elbows down (not
back), and tuck my elbows in tight to back), and tuck my elbows in tight to my sides. All pre-activation sets are intended to be light and my sides. All pre-activation sets are intended to be light and not taken tonot taken to
failure with a focus on failure with a focus on slow and controlled reps.slow and controlled reps.
In coaching circles, it’s customary to split back In coaching circles, it’s customary to split back movements into two groups: vertical pulls and horizontal pulls.movements into two groups: vertical pulls and horizontal pulls.
VERTICAL PULLSVERTICAL PULLS
For vertical pulls, our main two options are the For vertical pulls, our main two options are the wide grip pull wide grip pull up and the lat up and the lat pulldown. Therpulldown. There are many variationse are many variations
on these including pulldown machines, 1 arm on these including pulldown machines, 1 arm variations, etc. but we’ll focus on what the scientific literature hasvariations, etc. but we’ll focus on what the scientific literature has
to say about the to say about the most common movements and then (within reason) mindfully extrapolate that information tomost common movements and then (within reason) mindfully extrapolate that information to
other exercises.other exercises.
While many trainers and athletes put the pull While many trainers and athletes put the pull up on a up on a pedestal, a 2013 study from Doma and pedestal, a 2013 study from Doma and colleagues showedcolleagues showed
no difference in lat activation between the pull up and the pull down with equal relative loadingno difference in lat activation between the pull up and the pull down with equal relative loading99. It’s worth noting. It’s worth noting
that the biceps were more active in the that the biceps were more active in the pull up, implying that if pull up, implying that if you’re trying to get some indirect bicep work you’re trying to get some indirect bicep work in,in,
the pull up the pull up might be your better option. But if might be your better option. But if you’re trying to isolate the lats and you’re trying to isolate the lats and reduce biceps involvement, thereduce biceps involvement, the
lat pulldown could be better. Overall, these are quite comparable movements.lat pulldown could be better. Overall, these are quite comparable movements.
The reason pull ups are included frequently in this program is because I believe that they are generally moreThe reason pull ups are included frequently in this program is because I believe that they are generally more
suited for steady overload. It is easier to add weights to a pull up belt in suited for steady overload. It is easier to add weights to a pull up belt in smaller increments than it is to addsmaller increments than it is to add
plates to a lat plates to a lat pulldown machine. Also, a pull up bar pulldown machine. Also, a pull up bar is very easy to access whereas pulldown equipment can varyis very easy to access whereas pulldown equipment can vary
in loading and in loading and set up from gym to set up from gym to gym. Thergym. There may also be e may also be some theoretical merit to “closed chain exercises”some theoretical merit to “closed chain exercises”
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(where your hands are fixed) over “open chain exercises” (where your hands are free to move)(where your hands are fixed) over “open chain exercises” (where your hands are free to move)1010..
GRIP, HAND POSITIONING AND EXECUTIONGRIP, HAND POSITIONING AND EXECUTION
As a whole, research indicates that there isn’t much difference between pulldowns to the front of As a whole, research indicates that there isn’t much difference between pulldowns to the front of the neck andthe neck and
behind the neck, with 3 behind the neck, with 3 studies independently showing no difference in activationstudies independently showing no difference in activation11,12,1311,12,13. Granted, one 2002 paper. Granted, one 2002 paper
did show pulldowns to the front to have a slight edgedid show pulldowns to the front to have a slight edge1414. Since pulldowns to the front puts the shoulder in a less. Since pulldowns to the front puts the shoulder in a less
vulnerable position and generally allows for the use of vulnerable position and generally allows for the use of heavier loads, this is the technique I heavier loads, this is the technique I recommendrecommend..
While the differences are small, a 2014 paper While the differences are small, a 2014 paper from Andersen and colleagues supports the use of from Andersen and colleagues supports the use of a “medium”a “medium”
grip defined as 1.5 times shoulder widtgrip defined as 1.5 times shoulder width over both narrow (shoulder width over both narrow (shoulder width) and wide (2x shoulder width) h) and wide (2x shoulder width) gripsgrips1515..
They base this recommendation on the observation that there was a They base this recommendation on the observation that there was a trend for higher activation during thetrend for higher activation during the
eccentric phase for not just eccentric phase for not just the lats, but also the traps and the lats, but also the traps and infraspinatus and generainfraspinatus and generally heavier loads could belly heavier loads could be
used with the used with the “medium” grip.“medium” grip.
A 2010 A 2010 paper out of paper out of PennsylvanPennsylvania State University found that lat activation was higher ia State University found that lat activation was higher with a pronatedwith a pronated
(overhand) grip than with a (overhand) grip than with a supinated (underhand) gripsupinated (underhand) grip1616. The V-bar attachment is also effective for training the. The V-bar attachment is also effective for training the
lats through shoulder extension and in lats through shoulder extension and in my coaching experience, many trainmy coaching experience, many trainees report feeling a very strong latees report feeling a very strong lat
contraction using the neutral grip pulldown. This is why they are included in contraction using the neutral grip pulldown. This is why they are included in the program despite the fact that athe program despite the fact that a
2002 paper from Signorale et al. found 2002 paper from Signorale et al. found the wide grip pronated positon to the wide grip pronated positon to yield greater lat activity than the neutralyield greater lat activity than the neutral
grip pulldown.grip pulldown.1414 In my opinion, since activation differences between these variations are relatively minor, theIn my opinion, since activation differences between these variations are relatively minor, the
smartest way to ensure maximal growth is to periodically vary the grip smartest way to ensure maximal growth is to periodically vary the grip being used.being used.
HORIZONTAL PULLSHORIZONTAL PULLS
It’s commonly held that vertical pulls It’s commonly held that vertical pulls hit the lats, developing back width, while horizontal pulls hit the lats, developing back width, while horizontal pulls hit the traps andhit the traps and
rhomboids, developing back thickness. But this isn’t rhomboids, developing back thickness. But this isn’t really true since research indicates that horizontal really true since research indicates that horizontal pulls (i.e.pulls (i.e.
rows) yield the same or perhaps even rows) yield the same or perhaps even greater lat activity than lat pulldownsgreater lat activity than lat pulldowns1717 and with more trap involvement! and with more trap involvement!
So to get the most bang for your buck, a row must be included in your routine for both thickness and width.So to get the most bang for your buck, a row must be included in your routine for both thickness and width.
ResearcResearch also shows that h also shows that rows that do not rely on rows that do not rely on lower back stabilization cause greater lat recruitmentlower back stabilization cause greater lat recruitment
compared to free standing rowscompared to free standing rows1818, so on , so on “lat focused” training sessions including a chest supported row makes“lat focused” training sessions including a chest supported row makes
sense.sense.
BACK BACK TRAININTRAINING RESEARCHG RESEARCH
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BACK BACK TRAININTRAINING RESEARCHG RESEARCH
Dumbbell rows and other unilateral pulls are useful because they allow both sides Dumbbell rows and other unilateral pulls are useful because they allow both sides to be worked individually,to be worked individually,
which can be helpful in preventing or fixing asymmetries. One limitation with the dumbbells, however, is that yourwhich can be helpful in preventing or fixing asymmetries. One limitation with the dumbbells, however, is that your
potential for overload will be potential for overload will be limited to the weight of limited to the weight of the heaviest dumbbells in your gym. Also, as a unilateralthe heaviest dumbbells in your gym. Also, as a unilateral
movement, this exercise is nomovement, this exercise is not time-effi t time-effi cient since the tocient since the total reps will be doubtal reps will be double that of a comparablle that of a comparable bilaterale bilateral
movement.movement.
For barbell rows, borrowing from the researFor barbell rows, borrowing from the research on lat ch on lat pulldowns, I think a slightly wider pulldowns, I think a slightly wider than shoulder width,than shoulder width,
pronated (double overhand) grip is best, and in pronated (double overhand) grip is best, and in my coaching experience, doesn’t run the same risk as my coaching experience, doesn’t run the same risk as a supinateda supinated
(double underhand) grip for (double underhand) grip for bicep injury.bicep injury.
In this program there are two variations on the rope facepull used: In this program there are two variations on the rope facepull used: one with a one with a focus on scapular retraction andfocus on scapular retraction and
one with a focus on external rotation. The former is intended to be thought of as a “rope high row” and will buildone with a focus on external rotation. The former is intended to be thought of as a “rope high row” and will build
the mid traps and rhomboids. The latter is the mid traps and rhomboids. The latter is intended to strengthen the rotator cuff muscles and rear/side delts.intended to strengthen the rotator cuff muscles and rear/side delts.
Both are important for Both are important for developing a strong and developing a strong and complete posterior musculature.complete posterior musculature.
The upright row is included primarily The upright row is included primarily as an upper trap exercise. Since using a rope allows for as an upper trap exercise. Since using a rope allows for more freedom atmore freedom at
the shoulder joint than a barbell, a rope variation is included in the program. To target the traps over the sidethe shoulder joint than a barbell, a rope variation is included in the program. To target the traps over the side
delts, you should think about initiating the movement “up” using the delts, you should think about initiating the movement “up” using the traps and “shrugging” at the top of traps and “shrugging” at the top of each rep.each rep.
To prevent shoulder impingement, prevent the elbows from rising too much above shoulder height.To prevent shoulder impingement, prevent the elbows from rising too much above shoulder height.
While deadlifts from the floor While deadlifts from the floor will train the traps and shoulder stabilizers isometricallywill train the traps and shoulder stabilizers isometrically, they train so much more, they train so much more
leg musculature, which is why I consider the deadlift to be a lower body exercise. To make the movement moreleg musculature, which is why I consider the deadlift to be a lower body exercise. To make the movement more
trap focused, we will be using rack pulls to trap focused, we will be using rack pulls to reduce the range of motion at the reduce the range of motion at the knees and hips and knees and hips and maximize themaximize the
load placed on the erectors and traps.load placed on the erectors and traps.
Finally, while any program that includes sqFinally, while any program that includes squats and deadliuats and deadlifts should sufts should suffi ffi ciently train the spciently train the spinal erectors, lowerinal erectors, lower
back extensions are still included in back extensions are still included in the program for safe measure and for an isolating the program for safe measure and for an isolating stimulus.stimulus.
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SAMPLE SAMPLE TRAINING TRAINING SPLITSSPLITS
As long as total weekly volume requirements are being met and you are recovering adequately (i.e. notAs long as total weekly volume requirements are being met and you are recovering adequately (i.e. not
excessively fatigued, sorexcessively fatigued, sore and/or getting weaker) then how you set e and/or getting weaker) then how you set up your split around this up your split around this program is ofprogram is of
relatively less importance.relatively less importance.
Below are some suggested splits including how to incorporate the back Below are some suggested splits including how to incorporate the back prograprogram.m.
1. UPPER/LOWER SPLIT1. UPPER/LOWER SPLIT
Day 1: Upper body +Day 1: Upper body + Back Day 1Back Day 1
Day 2: Lower BodyDay 2: Lower Body
Day 3: RestDay 3: Rest
Day 4: Upper Body +Day 4: Upper Body + Back Day 2Back Day 2
Day Day 5: 5: Lower Lower BodyBody
Day 6:Day 6: Supplemental BackSupplemental Back
Day 7: RestDay 7: Rest
2. 2. PUSH/PULL/LEGS/UPPPUSH/PULL/LEGS/UPPER/LOWER/LOWER ER SPLITSPLIT
Day 1:Day 1: Back Day 1Back Day 1 (+ optional biceps) (+ optional biceps)
Day 2: Day 2: Push (Chest, shoulders, triceps)Push (Chest, shoulders, triceps)
Day 3: Legs (+Day 3: Legs (+ Supplemental BackSupplemental Back))
Day 4: RestDay 4: Rest
Day 5: Upper Body +Day 5: Upper Body + Back Day 2Back Day 2
Day 6: LowerDay 6: Lower
Day 7: RestDay 7: Rest
Note: An additional rest day may be needed after Day 7 on this split.Note: An additional rest day may be needed after Day 7 on this split.
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3. PUSH/PULL/LEGS SPLIT (8-9 DAY SPLIT)3. PUSH/PULL/LEGS SPLIT (8-9 DAY SPLIT)
Day 1:Day 1: Back Day 1Back Day 1 (+ optional biceps) (+ optional biceps)
Day 2: Day 2: Push (Chest, shoulders, triceps)Push (Chest, shoulders, triceps)
Day 3: LegsDay 3: Legs
Day 4: RestDay 4: Rest
Day 5:Day 5: Back Day 2Back Day 2 (+ optional biceps) (+ optional biceps)
Day 6: Day 6: Push (Chest, shoulders, triceps)Push (Chest, shoulders, triceps)
Day 7: Legs (+Day 7: Legs (+ Supplemental BackSupplemental Back))
Day 8: RestDay 8: Rest
I would personally recommend running split #1 I would personally recommend running split #1 or 2 on or 2 on this program for the sake of optimizing frequency andthis program for the sake of optimizing frequency and
the convenience of fitting your full the convenience of fitting your full split within a single split within a single calendar week. The extrcalendar week. The extra training days in split #3 a training days in split #3 allow forallow for
adequate recovery between sessions, however, the weekly frequency may be slightly sub-optimal. Given this, ifadequate recovery between sessions, however, the weekly frequency may be slightly sub-optimal. Given this, if
this split allows you to this split allows you to train with either more intensity (effort) or with better adherence than the train with either more intensity (effort) or with better adherence than the others, then youothers, then you
should go with it.should go with it.
Remember that regarRemember that regardless of the dless of the split you choose, the most important thing is split you choose, the most important thing is accomplishing the weekly backaccomplishing the weekly back
training volume with the appropriate intensity (RPE). Because of the high training volume in this program,training volume with the appropriate intensity (RPE). Because of the high training volume in this program,
consider lowering your arm work and any other deadlift or hip extension based work by 1-2 consider lowering your arm work and any other deadlift or hip extension based work by 1-2 working sets perworking sets per
exercise for at least 1-3 exercise for at least 1-3 weeks to assess your recovery if needed.weeks to assess your recovery if needed.
SAMPLE SAMPLE TRAINING TRAINING SPLITSSPLITS
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Below are links to the proper form Below are links to the proper form for all exercises included in for all exercises included in the program. Bethe program. Because some of these videos arecause some of these videos are
performed by athletes and trainers other than myself, I have provided specific coaching cues in the Notes performed by athletes and trainers other than myself, I have provided specific coaching cues in the Notes sectionsection
of the of the prograprogram to m to further optimize each movement.further optimize each movement.
RACK PULL (BELOW KNEE):RACK PULL (BELOW KNEE): https://www.youtube.com/watch?v=aAjN8zS7Idghttps://www.youtube.com/watch?v=aAjN8zS7Idg
RACK PULL (ABOVE KNEE):RACK PULL (ABOVE KNEE): As above but with the pins set higher so As above but with the pins set higher so that the pull begins with the bar just abovethat the pull begins with the bar just above
the knee.the knee.
1-ARM LAT PULL-IN:1-ARM LAT PULL-IN: https://youtu.be/NDmJNX9JrLs?t=3m12shttps://youtu.be/NDmJNX9JrLs?t=3m12s
WIDE GRIP PULLUPSWIDE GRIP PULLUPS:: https://youtu.be/eZDJ3SiXrOE?t=2m9shttps://youtu.be/eZDJ3SiXrOE?t=2m9s
Chest Supported Row:Chest Supported Row: https://youtu.be/NDmJNX9JrLs?t=7m32shttps://youtu.be/NDmJNX9JrLs?t=7m32s
MOTO ROW SUPERSET:MOTO ROW SUPERSET: https://youtu.be/NDmJNX9JrLs?t=7m55shttps://youtu.be/NDmJNX9JrLs?t=7m55s
ROPE FACEPULL (SCAPULAR RETRACTION):ROPE FACEPULL (SCAPULAR RETRACTION): https://youtu.be/eZDJ3SiXrOE?t=5m55shttps://youtu.be/eZDJ3SiXrOE?t=5m55s
ROPE FACEPULL (EXTERNAL ROTATION):ROPE FACEPULL (EXTERNAL ROTATION): https://youtu.be/ixAs_WcK7RQ?t=7m10shttps://youtu.be/ixAs_WcK7RQ?t=7m10s
ROPE PULLOVER:ROPE PULLOVER: https://youtu.be/-ZQarVlhUuk?t=3m17shttps://youtu.be/-ZQarVlhUuk?t=3m17s
BENT OVER BARBELL ROW:BENT OVER BARBELL ROW: https://www.youtube.com/watch?v=2hbnw_wJ5-0https://www.youtube.com/watch?v=2hbnw_wJ5-0
Note: I prefer to use a slightly wider grip than what is being used here. Experiment and find what feels best for youNote: I prefer to use a slightly wider grip than what is being used here. Experiment and find what feels best for you
and your limb lengths.and your limb lengths.
SEATED CABLE ROWSEATED CABLE ROW:: https://www.youtube.com/watch?v=ixAs_WcK7RQ&t=453shttps://www.youtube.com/watch?v=ixAs_WcK7RQ&t=453s
Note: Some trainees prefer to keep Note: Some trainees prefer to keep a straight back, upright posture and not lean this a straight back, upright posture and not lean this far forward. I thinkfar forward. I think
both can be effective. I do prefer more forward lean personally as I think it provides a greater ROM for the latsboth can be effective. I do prefer more forward lean personally as I think it provides a greater ROM for the lats
with more stretch and also involves the erectors to a greater degree. Be sure to keep the lower back engaged andwith more stretch and also involves the erectors to a greater degree. Be sure to keep the lower back engaged and
neutral when doing them neutral when doing them this way.this way.
BACK EXERCISESBACK EXERCISES
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BACK EXERCISESBACK EXERCISES
OMNI-GRIP LAT PULLDOWN:OMNI-GRIP LAT PULLDOWN: https://youtu.be/NDmJNX9JrLs?t=4m7shttps://youtu.be/NDmJNX9JrLs?t=4m7s
Note: Omni-grip refers to using all 3 grip widths (wide, medium and narrow at 2, 1.5 and 1x shoulder width,Note: Omni-grip refers to using all 3 grip widths (wide, medium and narrow at 2, 1.5 and 1x shoulder width,
respectively. All overhand.)respectively. All overhand.)
ROPE UPRIGHT ROW:ROPE UPRIGHT ROW: https://www.youtube.com/watch?v=ZmEnA_DPZUIhttps://www.youtube.com/watch?v=ZmEnA_DPZUI
LOWER BACK EXTENSION:LOWER BACK EXTENSION: https://youtu.be/3Erp5RGY3K0?t=7m51shttps://youtu.be/3Erp5RGY3K0?t=7m51s
Note: Hold weighted resistance to your chest as neededNote: Hold weighted resistance to your chest as needed
POWER SHRUG:POWER SHRUG: https://youtu.be/Zpg-BR07bGw?t=2m27shttps://youtu.be/Zpg-BR07bGw?t=2m27s
MEADOWS ROW:MEADOWS ROW: https://www.youtube.com/watch?v=eTn3QFAEhhUhttps://www.youtube.com/watch?v=eTn3QFAEhhU
SMITH MACHINE ROW:SMITH MACHINE ROW: https://youtu.be/7PhvyukQ4Sw?t=1m19shttps://youtu.be/7PhvyukQ4Sw?t=1m19s
1-ARM DB UPRIGHT ROW:1-ARM DB UPRIGHT ROW: https://www.youtube.com/watch?v=VtCGdQti7c0https://www.youtube.com/watch?v=VtCGdQti7c0
REVERSE CABLE REVERSE CABLE CROSSOVERCROSSOVER:: https://youtu.be/kDhyOrL_1io?t=1m32shttps://youtu.be/kDhyOrL_1io?t=1m32s
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COMMENTS FROM JEFFCOMMENTS FROM JEFF
For customer support emailFor customer support email [email protected]@strcng.com..
Please allow up to 4 business days for a Please allow up to 4 business days for a reply as this prograreply as this program does not include a personalizedm does not include a personalized
coaching package. As much as I love connecting on social media, I am coaching package. As much as I love connecting on social media, I am not able to reliablynot able to reliably
respond to the questions I respond to the questions I receive across platforms so please direct any questions to receive across platforms so please direct any questions to the emailthe email
above.above.
Thank you so much for your support and good lucThank you so much for your support and good luck with the training!k with the training!
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REFERENCESREFERENCES1. Israetel M. Back Training Tips for Hypertrophy. https://renaissanceperiodization.com/back-training-tips-1. Israetel M. Back Training Tips for Hypertrophy. https://renaissanceperiodization.com/back-training-tips-
hypertrophyhypertrophy/. Published /. Published 2017.2017.
2. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance2. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance
training volume and increases in training volume and increases in muscle mass: A systematic review and muscle mass: A systematic review and meta-analymeta-analysis. J Sports sis. J Sports Sci.Sci.
2017;35(11):1073-1082. doi:10.1080/02640414.2016.1210197.2017;35(11):1073-1082. doi:10.1080/02640414.2016.1210197.
3. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle3. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle
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JSC.0b013e3181942019.JSC.0b013e3181942019.
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