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?
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
Weeks 1, 4, and 7 act as "mini-deloads," where intensity resets slightly before climbing again in the next wave. Jeff Nippard's Upper Lower Strength and Size Pr...
Complete beginners (under 2 years experience), as the high volume and 6-day frequency can be overwhelming. Advanced powerlifters purely seeking 1-rep max strength may find the 70–80% intensity range too low for peaking.
Are you planning to run the or 6-day version of this program? The Official Guide includes an Excel tracking sheet
Allows you to select 2–3 specific muscle groups to focus on by adding extra volume.
Lifters who have stalled on basic "starting" programs and want a science-based approach to both size and strength. Advanced powerlifters purely seeking 1-rep max strength may
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