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| @JEFFNIPPARD

JEFF NIPPARD’S

SHOULDER HYPERTRO

KEY TERMS FAQS SHOULDER HYPERTROPHY PROGRAM WARM UP

PROGRAM VARIABLES EXERCISE SELECTION SAMPLE TRAINING SPLITS REFERENCES DISCLAIMER

Jeff is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He ea Junior Junior Canada Canada for for natural natural bodybuilding bodybuilding in in 2012 prior to which Jeff was a two-time Mr. Mr. Junio holder holder for for 2009 2009 and and 2010. 2010. As a powerlifter, Jeff has claimed a 502 lb squat, squat, 336 336 lb lb bench bench press press (2014 (2014 Canadian Canadian nation nation lb lb deadlift deadlift with with an an all all time time best best Wilks Wilks score score of of 446. 446. With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific compliment compliment his his practical practical experience experience acquired acquired through through training training and and coaching. coaching. Jeff Jeff worked worked a esteemed online coaching group The Strength Guys through 2014 and 2015 before branchi Jeff has coached women’s bikini and men’s bodybuilding national and provincial champion bodybuilders bodybuildersand andnationally nationallyand andIPF IPFWorlds Worldsqualified qualifiedraw rawpowerlifters. powerlifters.He Hehas haspresented presentedsem se periodization, concurre nt training and nutrition for natural natural bodybuilding bodybuilding in in academic academic setting setting Online Fitness Summit and at the University of Iowa. Jeff has recorded interviews with som business on his science-based fitness podcast IceCream4PRs. IceCream4PRs. Previously, Jeff was enrolled in the Doctor of Dental Surgery program at Dalhousie Universit Universi completed completed two two years years of of the the program program before before deciding deciding to to instead instead pursue pursue aa career where where his p aspirations of completing a PhD in exercise science or a related field. Through his informative and personable Youtube Youtube channel and Instagram Instagram Jeff aims to share he he has has gathered gathered through through university university education education and and field field experience experience with with others others who who are are pass pass bodybuilding, powerlifting and the science behind building muscle, losing fat and getting he Jeff Jeff currently currently lives lives in in Kelowna, Kelowna, Canada Canada while while frequently frequently visiting visiting his his girlfriend girlfriend in in Tampa, Tampa, Flor Flor

AMRAP:AS MANY REPS AS POSSIBLE DUMBBELL DB:DUMBBELL

EMG:ELECTROMYOGRAPHY ELECTROMYOGRAPHY LAST SET RPE LSRPE:LAST

MVC:MAXIMUM VOLUNTARY CONTRACTION PROGRESSIVE OVERLOAD:THE GRADUAL INCREASE OF STRESS PLACED UP DURING EXERCISE TRAINING ROM:RANGE OF MOTION RATE OF PERCEIVED EXERTION RPE: RATE

TEMPO:THE THE SPEED SPEED AT AT WHICH WHICH THE THE LIFT LIFT OCCURS. OCCURS. TEMPO TEMPO NOTATION NOTATION IS IS GIVEN GIVEN 4:3:2:1 WOULD MEAN A 4 SECOND ECC ECCENTRIC, ENTRIC, 3 SECOND PAUSE AT AT THE BOTT CONCENTRIC CONCENTRIC AND AND 11 SECOND SECOND PAUSE PAUSE AT AT THE THE TOP. TOP. THE THE MOST MOST COMMON COMMON TEMPO TEMPO IS 2:0:1:0.

1. Why is a specific shoulder day included? A: A: Research Research shows shows that that you’re you’re stronger stronger earlier earlier in in the the training training session. session. 1 Because shoulder w isolation isolation work work for for specific specific heads, heads, is is often often added added on on after after aa bunch bunch of of pushing or pulling work smaller smallermuscles muscleslike like the the rear reardelts deltsand andmuscles musclesof of the the rotator rotatorcuff cuffas asan an “afterthought”. “afterthought”. By By gg own day, you ensure that they’re getting the priority they need 2. How do I determine my 1RM for Standing Overhead Barbell Press? On Day 1 of Week 1 perform an AMRAP test as outlined: Warm Warm up up by by pyramiding pyramiding up up in in weight weight using using estimated estimated 1RM 1RM (suggested (suggested warm warm up up is is prov pro

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Do a set of as as many many reps reps as as possible possible with with 90% 90% of of your your estimated estimated 1RM 1RM

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Alternatively, Alternatively, you can pick a weight you think you can do about 3-5 reps with, and do a

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possible with that Plug Plug the results of the AMRAP test in here to determine new working 1RM:

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http://www.exrx.net/Calcu http://www.exrx.net/Calculators/OneRepMa lators/OneRepMax.html x.html •

Use this estimated 1RM moving forward in the program program to determine what weights to

3. 3. What What if if II am am still still sore? sore? Should Should II train train or or take take another another rest rest day? day? A: Training sore is fine un less it puts yo u at an increased risk of injury. injury. If you’re having a diffi position or completing a full ROM due to pain, do not train. Otherwise, Otherwise, still train but be sure longer warm up for each exercise. Use your own discretion to avoid injury but training sore in and of itself. 4. What if I can’t do Standing Overhead Barbell Press? A: Do seated seated barbell barbell shoulder shoulder press press or or seated seated dumbbell dumbbell shoulder shoulder press press instead. instead. They They all all are ar

6. 6. Why Why such such little little exercise exercise variation variation from from week week to to week? week? A: Changing exercises from week to week is more likely to flatten out the progression curve slightly week to week and from Block 1 to Block 2, but the bulk of the program maintains th selection. This is to ensure progression progression by adding volume incrementally to these specific m 7. What is the LSRPE column for? A: The idea here is to reflect on your last set and ask yourself how many more reps you thin gotten. It is a useful way to account for how hard you’re working on the final set. 8. What are the differences between the women’s and men’s shoulder hypertrophy prog A: The main differences are that: The The women’s women’s program program has has fewer fewer exercises exercises with with trap trap carry carry over over because because from from my my expe exp

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most most women women are are less less interested interested in in growing growing their their traps traps than than men men The The women’s women’s program program includes includes some some front front delt delt isolation isolation that is absent in the men’s p

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tend to include more chest work in their regular programming than women, resulting resulting carry over for men. The The women’s program has more rep volume in the form of higher rep sets since wom

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lower lower fatigueability fatigueability than than men. men. II discuss discuss the the implications implications of of this in this video. video. The The base base core core of of the the programs programs are are the the same, same, which which is is reflective reflective of of the the fact fact that that the the ma ma

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musculo-skeletal musculo-skelet al and exercise exercise science science training training principles principles apply apply to to both sexes. 9.

Can this program be run alongside y your our Arm Hypertrophy Program?

A: As l ong as you feel l ike you’re recovering adequately adequately from from the the training training sessions sessions and and conti cont then then there there is is no no reason reason why why these these programs programs shouldn’t shouldn’t be be run run at at the the same same time time However However sin si

10. Can this program be run alongside your Chest Hypertrophy Program? Program? A: No. Because of the very high volume of pressing that would result from running these tw concurrently, the risk of overuse and injury would be high, even in the most advanced of tra recommend running these programs one after the other, other, focusing primarily on maximizing one bodypart at a time.

BLOCK

SHOULDER HYPERTROP

1 SHOULDER DAY

*NOTE: RE

DAY 1

SE TS

RE RE PS

C A B LE EXT ERN A L ROT A TI ON

2

12 -15

STANDING STANDING OVERHEAD OVERHEAD BARBELL BARBELL PRESS PRESS (WARM (WARM UP) UP)

1

8- 1 0

STANDING STANDING OVERHEAD OVERHEAD

2

STANDING STANDING OVERHEAD OVERHEAD BARBELL BARBELL PRESS PRESS

%1RM

RP E

R E ST

1

2

3

4

NO TE S

7

0 .5

AV OI D FA ILU RE , KEE P E LBO W

50 %

5

2 .0

WAR M U P SET T O R EHE

4 -6

70 -8 0%

7

2 .0

WA RM U P SET TO GET U S ED

1

AM RAP

90 %

9 .5

3 .0

A S M A NY R EPS AS POS SIBL E ESTIMATED

LEAN-AWAY LEAN-AWAY CABLE CABLE LATERAL LATERAL RAISE

3

12 -1 5

8

3 .0

L E AN I NTO D IRECT IO N O FT H BETWEEN BETWEENYOUR YOURLEGS LEGSOO

A1. A1. INCLINE INCLINE DUMBBELL DUMBBELL LATERAL LATERAL HOLD HOLD

2

HOL D

8

0 .0

P IN CH E STT O45 D E GRE E I DUMBBELLS DUMBBELLSIN INTHE THETOP TOPOF OFTHE THE SECOND SECOND

A 2. BAND ED L ATE RA L RAISE

2

30

8

1 .0

S TAN D I NTH EM I DD L E OF A R E CONTROLLED CONTROLLEDLATER LATE

REVE RS E P EC DEC K

3

15 -20

8

1 .0

US E A PALM S DOWN G RI P AN WITH WITHREAR REARDELTS, DELTS,

BARBELL BARBELL PRESS PRESS (WARM (WARM UP) UP)

TOTAL TOTAL TRA TR

SUPPLEMENTAL A DAY 2

SE TS

RE RE PS

R OP E FA CEPULL

3

ROPE UPRIGH T ROW

DUM BBE LL LA TE RA L R AIS E

%1RM

RPE

R ES T

1

2

3

4

NOT E

12- 15

7

1 .0

US E U ND ERH A ND G R IP AN D THROUGHOUT THROUGHOUTROM, ROM,SET SETUP UPCABL CAB

3

8-1 0

8

2.0

S TO P ROM O NCE E L BO WS REA LOAD LOADHEAVILY, HEAVILY,"PULL "PULL

3

12- 15

10

1 .0

BO TH A RM S AT ONC E, S LI GHT TWO TWOREPS REPSTO TOEXTEN EXTE

A1. A1. WIDE WIDEGRIP GRIPSEATED SEATEDCABLE CABLE ROW

3

15-2 0

8

0 .0

A2. A2. BENT BENT OVER OVER DUMBBELL DUMBBELL REVERSE REVERSE FLYE FLYE

3

15-2 0

8

1 .0

EST A BLI SH AMI ND M USCL E C DELTS DRIVE BAC K O F H ANDS "O UT WEIGHT WEIGHTAND ANDSLOW SLOW TOTAL TOTALTRA TR

SUPPLEMENTAL B DAY 3

SE TS

RE RE PS

C A B LE EXT ERN A L ROT A TIO N

2

STA NDIN G DUM BB ELL P RES S

3

%1RM

RP E

R E ST

12 -15

7

0 .5

10 -12

8

2 .0

1

2

3

4

NO TE S AV OID F AI L URE , KEE P E PAL M S FA CE O N E A NO T H ER AT FORWARD FORWARDTHROUG THROUG

DUMBBELL DUMBBELLLATERAL LATERAL RAISE RAISE (MYO-REP)

3

10

1 .0

PE RFOR M 15 R EPS TO FA ILU R ANOTHER ANOTHER55REPS, REPS,REST REST55SEC SEC REPS

BLOCK

SHOULDER HYPERTROP

1 SHOULDER DAY

*NOTE: RE

DAY 1

SE TS

RE RE PS

C A BL E EXT ERN A L ROT A TIO N

2

12 -15

STANDING STANDING OVERHEAD OVERHEAD BARBELL BARBELL PRESS PRESS (WARM (WARM UP) UP)

1

8- 1 0

STANDING STANDING OVERHEAD OVERHEAD

2

STANDING STANDING OVERHEAD OVERHEAD BARBELL BARBELL PRESS PRESS

%1RM

RP E

R E ST

1

2

3

4

NO TE S

7

0 .5

AV OI D FA ILU RE , KEE P E LBOW

50 %

5

2 .0

WAR M U P SET T O R EH E

4-6

60 -7 0%

7

2 .0

WA RM U P SET TO GET U S ED

4

4

75 %

8

3 .0

TU CK G L U TE S, PRESS UP AN D LIFTING LIFTINGBELT BELTIF IFPP

LEAN-AWAY LEAN-AWAY CABLE CABLE LATERAL LATERAL RAISE

3

12-1 5

8

3 .0

L E AN I NTO D IRECT IO N O FT H BETWEEN BETWEENYOUR YOURLEGS LEGSOO

A1. A1. INCLINE INCLINE DUMBBELL DUMBBELL LATERAL LATERAL HOLD HOLD

2

HOL D

8

0 .0

A IM T O AD D T I ME FR O

A 2. BAND ED L ATE RA L RAISE

2

30

8

1 .0

STAN D I NTH EM I DD L E OF A R E CONTROLLED CONTROLLEDLATER LATE

REVE RS E P EC DEC K

3

15 -20

8

1 .0

US E A PALM S DOWN G RI P AN

BARBELL BARBELL PRESS PRESS (WARM (WARM UP) UP)

WITH WITHREAR REARDELTS, DELTS,N TOTAL TOTAL TRA TR

SUPPLEMENTAL A DAY 2

SE TS

RE RE PS

R OP E FA CEPULL

3

12- 15

%1RM

RPE

R ES T

7

1 .0

1

2

3

4

NOT E US E U ND ERH A ND G R IP AN D THROUGHOUT THROUGHOUTROM, ROM,SET SETUPCABL UPCAB

ROPE UPRIGH T ROW

3

8-1 0

8

2.0

S TO P ROM O NCE E L BO WS REA LOAD LOADHEAVILY, HEAVILY,"PULL "PULL

DUM BBE LL LA TE RA L R AIS E

3

12- 15

10

1 .0

BO TH A RM S AT ONC E, S LI GHT TWO TWOREPS REPSTO TOEXTEN EXTE

A1. A1. WIDE WIDEGRIP GRIPSEATED SEATEDCABLE CABLE ROW

3

15-2 0

8

0 .0

EST A BLI SH AMI ND M USCL E C DELTS

A2. A2. BENT BENT OVER OVER DUMBBELL DUMBBELL REVERSE REVERSE FLYE FLYE

3

15-2 0

8

1 .0

DRIVE BAC K O F HA NDS "O UT WEIGHT WEIGHTAND ANDSLOW SLOW TOTAL TOTALTRA TR

SUPPLEMENTAL B DAY 3

SE TS

RE RE PS

C A BL E EXT ERN A L ROT A TIO N

2

STA NDIN G D UM BB ELL P RES S

3

DUMBBELL DUMBBELLLATERAL LATERAL RAISE RAISE

3

(MYO-REP)

%1RM

RP E

R E ST

1

2

3

4

NO TE S

12 -15

7

0 .5

AV OID F AI L U RE , KEE P E

10- 12

8

2 .0

PAL M S FA CE O N E A NO T HE R AT FORWARD FORWARDTHROUG THROUG

10

1 .0

PE RFOR M 15 R EPST O FA ILU R ANOTHER ANOTHER55REPS, REPS,REST REST55SEC SEC REPS

BLOCK

SHOULDER HYPERTROP

1 SHOULDER DAY

*NOTE: RE

DAY 1

SE TS

RE RE PS

C A BL E EXT ERN A L ROT A TIO N

2

12 -15

STANDING STANDING OVERHEAD OVERHEAD BARBELL BARBELL PRESS PRESS (WARM (WARM UP) UP)

1

8- 1 0

STANDING STANDING OVERHEAD OVERHEAD

2

STANDING STANDING OVERHEAD OVERHEAD BARBELL BARBELL PRESS PRESS

%1RM

RP E

R E ST

1

2

3

4

NO TE S

7

0 .5

AV OI D FA ILU RE , KEE P E LBOW

50 %

5

2 .0

WAR M U P SET T O R EH E

4-6

60 -7 0%

7

2 .0

WA RM U P SET TO GET U S ED

4

4

77 .5%

8

3 .0

T UCK G LU TE S, PRE SS U P A ND LIFTING LIFTINGBELT BELTIF IFPP

LEAN-AWAY LEAN-AWAY CABLE CABLE LATERAL LATERAL RAISE

4

12-1 5

8

3 .0

L E AN I NTO D IRECT IO N O FT H BETWEEN BETWEENYOUR YOURLEGS LEGSOO

A1. A1. INCLINE INCLINE DUMBBELL DUMBBELL LATERAL LATERAL HOLD HOLD

2

HOL D

8

0 .0

A IM T O AD D T I ME FR O

A 2. BAND ED L ATE RA L RAISE

2

30

8

1 .0

STAN D I NTH EM I DD L E OF A R E CONTROLLED CONTROLLEDLATER LATE

REVE RS E P EC DEC K

3

15 -20

8

1 .0

US E A PALM S DOWN G RI P AN

BARBELL BARBELL PRESS PRESS (WARM (WARM UP) UP)

WITH WITHREAR REARDELTS, DELTS,N TOTAL TOTAL TRA TR

SUPPLEMENTAL A DAY 2

SE TS

RE RE PS

RPE

R ES T

R OP E FA CEPULL

3

12- 15

%1RM

7

1 .0

US E U ND ERH A ND G R IP AN D THROUGHOUT THROUGHOUTROM, ROM,SET SETUPCABL UPCAB

ROPE UPRIGH T ROW

4

8-1 0

8

2.0

S TO P ROM O NCE E L BO WS REA LOAD LOADHEAVILY, HEAVILY,"PULL "PULL

DUM BBE LL LA TE RA L R AIS E

3

12- 15

10

1 .0

BO TH A RM S AT ONC E, S LI GHT TWO TWOREPS REPSTO TOEXTEN EXTE

A1. A1. WIDE WIDEGRIP GRIPSEATED SEATEDCABLE CABLE

3

15-2 0

8

0 .0

EST A BLI SH AMI ND M USCL E C

3

15-2 0

8

1 .0

ROW A2. A2. BENT BENT OVER OVER DUMBBELL DUMBBELL REVERSE REVERSE FLYE FLYE

1

2

3

4

NOT E

DELTS DRIVE BAC K O F HA NDS "O UT WEIGHT WEIGHTAND ANDSLOW SLOW TOTAL TOTALTRA TR

SUPPLEMENTAL B

STA NDIN G D UM BB ELL P RES S

3

DUMBBELL DUMBBELLLATERAL LATERAL RAISE RAISE (MYO REP)

3

10- 12

8

2 .0

PAL M S FA CE O N E A NO T HE R AT FORWARD FORWARDTHROUG THROUG

10

1 .0

PE RFOR M 15 R EPST O FA ILU R ANOTHER ANOTHER55REPS REPS REST REST55SEC SEC

BLOCK

SHOULDER HYPERTROP

1 SHOULDER DAY

*NOTE: RE

DAY 1

SE TS

RE RE PS

C A BL E EXT ERN A L ROT A TIO N

2

12 -15

STANDING STANDING OVERHEAD OVERHEAD BARBELL BARBELL PRESS PRESS (WARM (WARM UP) UP)

1

8- 1 0

STANDING STANDING OVERHEAD OVERHEAD

2

STANDING STANDING OVERHEAD OVERHEAD BARBELL BARBELL PRESS PRESS

%1RM

RP E

R E ST

1

2

3

4

NO TE S

7

0 .5

AV OI D FA ILU RE , KEE P E LBOW