Week 1 is an intro week (relatively easy), Week 2 is harder, and Week 3 is very challenging.
Trains each muscle group three times per week. Day 1: Lower (Back Squat focus) Day 2: Upper (Bench Press focus) Day 3: Lower (Deadlift focus) Day 4: Upper (Incline Bench focus) Day 5: Lower (Back Squat focus) Day 6: Upper (Overhead Press focus) Day 7: Rest 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),
Includes advanced methods like accentuated eccentrics (slower negatives), isometric pauses , and supersets to recruit more muscle fibers. Special Features
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