Week 1 is an intro week (relatively easy), Week 2 is harder, and Week 3 is very challenging.
Uses Rate of Perceived Exertion (RPE) to help lifters adjust the load based on how they feel each day, typically staying within an RPE 7–9 range. Special Features Jeff Nippard's Upper Lower Strength and Size Pr...
Jeff Nippard's is a 9-week training block designed for intermediate to advanced lifters (typically 2–5 years of serious experience) . It focuses on maximizing muscle hypertrophy while simultaneously driving progress in the "Big 5" compound lifts: back squat, bench press, deadlift, overhead press, and incline bench press. Program Structure & Split Week 1 is an intro week (relatively easy),
The Official Guide includes an Excel tracking sheet that auto-populates weights based on your 1-rep maxes, plus technique videos for all movements. Who Is This For? A common alternative that balances heavy strength sessions
A common alternative that balances heavy strength sessions with higher-volume hypertrophy work, hitting muscles twice per week. The Progression Model: "Wave Loading"
Instead of a traditional linear progression, this program uses to manage fatigue and drive growth.
Lifters who have stalled on basic "starting" programs and want a science-based approach to both size and strength.