Week 1 · Foundation Block

Upper (Strength Focus)

Use this mobile-friendly companion to log warm-up work, working sets, RPE targets, and substitutions from Jeff Nippard’s Transformation System.

Session at a Glance

7 total movements focused on upper-body strength with controlled tempos.
Keep the first working set shy of failure (approximate RPE shown) and push the last set slightly harder.
Log your loads in the app or a notebook using the fields provided below each exercise.

Warm-up Reminder

Complete the suggested warm-up sets before each movement.
Use the rest windows given—longer for compound presses/rows, shorter for isolation work.

Exercise 1

45° Incline Barbell Press

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Warm-up: 2-3 sets
Working sets: 2 sets
Reps: 6-8
Set 1 RPE: ~6-7
Last set RPE: ~7-8
Rest: 3-5 min

Pause for a full second at the bottom of each rep while keeping the pecs under tension.

Substitutions

Exercise 2

Cable Crossover Ladder

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Warm-up: 1-2 sets
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~7-8
Last set RPE: ~8-9
Rest: 1-2 min

Perform one set from each cable height (low, mid, high). If you only have one or two sets, choose the positions you prefer most.

Substitutions

Exercise 3

Wide-Grip Pull-Up

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Warm-up: 1-2 sets
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~6-7
Last set RPE: ~7-8
Rest: 2-3 min

Use roughly 1.5x shoulder-width overhand grip. Control a 2-3 second lowering and feel the lats spread apart on the descent.

Substitutions

Exercise 4

High-Cable Lateral Raise

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Warm-up: 1-2 sets
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~7-8
Last set RPE: ~8-9
Rest: 1-2 min

Drive the motion by squeezing your lateral delts rather than swinging the weight.

Substitutions

Exercise 5

Pendlay Deficit Row

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Warm-up: 1-2 sets
Working sets: 2 sets
Reps: 6-8
Set 1 RPE: ~7-8
Last set RPE: ~8-9
Rest: 2-3 min

Stand on a bumper plate so the bar starts lower, then pull it to your stomach or chest each rep for a full stretch.

Substitutions

Exercise 6

Overhead Cable Triceps Extension (Bar)

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Warm-up: 1 set
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~7-8
Last set RPE: ~8-9
Rest: 1-2 min

Optionally pause for 0.5-1 s in the stretched position to lock in tension on the long head.

Substitutions

Exercise 7

Bayesian Cable Curl

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Warm-up: 1 set
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~7-8
Last set RPE: ~8-9
Rest: 1-2 min

If one bicep is weaker, start with that arm, take it to the listed RPE, then match the reps with the stronger arm. Otherwise, curl both arms together.