UPPER/LOWER
PROGRAM
WEEK
1
DAY 3
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROGRAM
SETS REPS RPE/%1RM
WEEK 1: DAYS 1-3
LOWER #1
Warm-up sets
BACK SQUAT
3
2
5
50%
WORK ON MASTERING FORM: SIT BACK AND DOWN, DON’T LET KNEES CAVE IN
sTEP UP
1
2
6
6
6 reps each leg, set the box just below knee height
LYING LEG CURL
1
2
10-12
7
Mind muscle connection with hamstrings
STANDING CALF RAISE
0
3
12-15
7
Pause at the bottom and top of each rep, use light weight
Dumbbell Shrug
1
2
8-10
7
Don’t go heavy, lean slightly forward, squeeze upper traps
CABLE CRUNCH
0
2
12-15
7
Round your back as you crunch your abs
UPPER #1
Warm-up sets
BARBELL BENCH PRESS
3
2
5
50%
WORK ON MASTERING FORM: TOUCH THE BAR TO YOUR CHEST
Lat Pulldown
2
2
10-12
7
Medium-wide grip, stretch lats at the top
Cable Crossover
1
3
10-12
7
Mind muscle connection with upper pecs
Seated Cable Row
1
2
12-15
7
Neutral grip, drive elbows down and in
Egyptian Lateral Raise
1
2
10-12
7
Pass cable between legs and lean away from the cable
EZ Bar Bicep Curl
0
3
8-10
7
Can use barbell or dumbbells, swing the bar out and up
Dumbbell Skull Crusher
1
2
10-12
7
Keep elbows in place, arc DBs back slightly behind your head
LOWER #2
Warm-up sets
DEADLIFT
3
2
4
50%
Leg Press
2
2
8
6
WORK ON MASTERING FORM: CHEST TALL AND PULL THE SLACK OUT OF THE
BAR
Light weight here, smooth reps
Swiss Ball Leg Curl
0
2
12-15
6
Keep your glutes squeezed as you do reps
Leg Extension
0
2
10-12
7
Slow and controlled reps
Seated calf raise
1
2
15-20
7
Pause slightly at the bottom of each rep
Hanging Leg Raise
0
2
6-10
6
Avoid failure! Just get the abs engaged
SETS REPS RPE/%1RM
SETS REPS RPE/%1RM
1
1
1
2
2
2
3
3
3
NOTES
NOTES
NOTES
LSRPE
LSRPE
LSRPE
DAY 4
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROGRAM
SETS REPS RPE/%1RM
WEEK 1: DAY 4
UPPER #2
Warm-up sets
1
2
3
NOTES
PULL UP
1
2
6-8
6
USE BODYWEIGHT OR ASSISTANCE AS NEEDED, FULL ROM
Overhead Press
2
2
4
5
Light weight! Focus on pressing up and slightly back overhead
Chest Supported T-Bar Row
1
2
10-12
6
Drive elbows back and squeeze shoulder blades together at the top
Incline Dumbbell Press
1
2
8-10
6
Low 15-30 degree incline, mind muscle connection with upper pecs
Rope Facepull
0
3
12-15
7
Pull rope to forehead, mind muscle connection with rear delts
Hammer Curl
0
2
8-10
8
Grip the dumbbell in the middle of the handle, squeeze hard!
LSRPE
UPPER/LOWER
PROGRAM
WEEK
2
DAY 3
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROGRAM
SETS REPS RPE/%1RM
WEEK 2: DAYS 1-3
LOWER #1
Warm-up sets
BACK SQUAT
3
2
5
60%
WORK ON MASTERING FORM: SIT BACK AND DOWN, DON’T LET KNEES CAVE IN
sTEP UP
1
2
6
7
6 reps each leg, set the box just below knee height
LYING LEG CURL
1
2
10-12
8
Mind muscle connection with hamstrings
STANDING CALF RAISE
0
3
12-15
8
Pause at the bottom and top of each rep, use light weight
Dumbbell Shrug
1
2
8-10
8
Don’t go heavy, lean slightly forward, squeeze upper traps
CABLE CRUNCH
0
2
12-15
8
Round your back as you crunch your abs
UPPER #1
Warm-up sets
BARBELL BENCH PRESS
3
2
5
60%
WORK ON MASTERING FORM: TOUCH THE BAR TO YOUR CHEST
Lat Pulldown
2
2
10-12
7
Medium-wide grip, stretch lats at the top
Cable Crossover
1
3
10-12
8
Mind muscle connection with upper pecs
Seated Cable Row
1
2
12-15
7
Neutral grip, drive elbows down and in
Egyptian Lateral Raise
1
2
10-12
8
Pass cable between legs and lean away from the cable
EZ Bar Bicep Curl
0
3
8-10
8
Can use barbell or dumbbells, swing the bar out and up
Dumbbell Skull Crusher
1
2
10-12
8
Keep elbows in place, arc DBs back slightly behind your head
LOWER #2
Warm-up sets
DEADLIFT
3
2
4
60%
Leg Press
2
2
8
6
WORK ON MASTERING FORM: CHEST TALL AND PULL THE SLACK OUT OF THE
BAR
Light weight here, smooth reps
Swiss Ball Leg Curl
0
2
12-15
6
Keep your glutes squeezed as you do reps
Leg Extension
0
2
10-12
8
Slow and controlled reps
Seated calf raise
1
2
15-20
7
Pause slightly at the bottom of each rep
Hanging Leg Raise
0
2
6-10
6
Avoid failure! Just get the abs engaged
SETS REPS RPE/%1RM
SETS REPS RPE/%1RM
1
1
1
2
2
2
3
3
3
NOTES
NOTES
NOTES
LSRPE
LSRPE
LSRPE
DAY 4
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROGRAM
SETS REPS RPE/%1RM
WEEK 2: DAY 4
UPPER #2
Warm-up sets
1
2
3
NOTES
PULL UP
1
2
6-8
7
USE BODYWEIGHT OR ASSISTANCE AS NEEDED, FULL ROM
Overhead Press
2
2
4
5
Light weight! Focus on pressing up and slightly back overhead
Chest Supported T-Bar Row
1
2
10-12
7
Drive elbows back and squeeze shoulder blades together at the top
Incline Dumbbell Press
1
2
8-10
7
Low 15-30 degree incline, mind muscle connection with upper pecs
Rope Facepull
0
3
12-15
8
Pull rope to forehead, mind muscle connection with rear delts
Hammer Curl
0
2
8-10
8
Grip the dumbbell in the middle of the handle, squeeze hard!
LSRPE
UPPER/LOWER
PROGRAM
WEEK
3
DAY 3
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROGRAM
SETS REPS RPE/%1RM
WEEK 3: DAYS 1-3
LOWER #1
Warm-up sets
BACK SQUAT
3
3
5
65-70%
WORK ON MASTERING FORM: SIT BACK AND DOWN, DON’T LET KNEES CAVE IN
sTEP UP
1
3
6
7
6 reps each leg, set the box just below knee height
LYING LEG CURL
1
3
10-12
8
Mind muscle connection with hamstrings
STANDING CALF RAISE
0
3
12-15
8
Pause at the bottom and top of each rep, use light weight
Dumbbell Shrug
1
3
8-10
8
Don’t go heavy, lean slightly forward, squeeze upper traps
CABLE CRUNCH
0
3
12-15
8
Round your back as you crunch your abs
UPPER #1
Warm-up sets
BARBELL BENCH PRESS
3
3
4
65-70%
WORK ON MASTERING FORM: TOUCH THE BAR TO YOUR CHEST
Lat Pulldown
2
3
10-12
7
Medium-wide grip, stretch lats at the top
Cable Crossover
1
3
10-12
8
Mind muscle connection with upper pecs
Seated Cable Row
1
3
12-15
7
Neutral grip, drive elbows down and in
Egyptian Lateral Raise
1
3
10-12
8
Pass cable between legs and lean away from the cable
EZ Bar Bicep Curl
0
3
8-10
8
Can use barbell or dumbbells, swing the bar out and up
Dumbbell Skull Crusher
1
3
10-12
8
Keep elbows in place, arc DBs back slightly behind your head
LOWER #2
Warm-up sets
DEADLIFT
3
3
3
65-70%
Leg Press
2
3
8
6
WORK ON MASTERING FORM: CHEST TALL AND PULL THE SLACK OUT OF THE
BAR
Light weight here, smooth reps
Swiss Ball Leg Curl
0
3
12-15
6
Keep your glutes squeezed as you do reps
Leg Extension
0
2
10-12
8
Slow and controlled reps
Seated calf raise
1
3
15-20
8
Pause slightly at the bottom of each rep
Hanging Leg Raise
0
3
6-10
6
Avoid failure! Just get the abs engaged
SETS REPS RPE/%1RM
SETS REPS RPE/%1RM
1
1
1
2
2
2
3
3
3
NOTES
NOTES
NOTES
LSRPE
LSRPE
LSRPE
DAY 4
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROGRAM
SETS REPS RPE/%1RM
WEEK 3: DAY 4
UPPER #2
Warm-up sets
1
2
3
NOTES
PULL UP
1
3
6-8
7
USE BODYWEIGHT OR ASSISTANCE AS NEEDED, FULL ROM
Overhead Press
2
3
4
5
Light weight! Focus on pressing up and slightly back overhead
Chest Supported T-Bar Row
1
3
10-12
8
Drive elbows back and squeeze shoulder blades together at the top
Incline Dumbbell Press
1
2
8-10
8
Low 15-30 degree incline, mind muscle connection with upper pecs
Rope Facepull
0
3
12-15
8
Pull rope to forehead, mind muscle connection with rear delts
Hammer Curl
0
3
8-10
9
Grip the dumbbell in the middle of the handle, squeeze hard!
LSRPE
UPPER/LOWER
PROGRAM
WEEK
4
DAY 3
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROGRAM
SETS REPS RPE/%1RM
WEEK 4: DAYS 1-3
LOWER #1
Warm-up sets
BACK SQUAT
3
3
5
67-72%
WORK ON MASTERING FORM: SIT BACK AND DOWN, DON’T LET KNEES CAVE IN
sTEP UP
1
3
6
8
6 reps each leg, set the box just below knee height
LYING LEG CURL
1
3
10-12
8
Mind muscle connection with hamstrings
STANDING CALF RAISE
0
3
12-15
8
Pause at the bottom and top of each rep, use light weight
Dumbbell Shrug
1
3
8-10
8
Don’t go heavy, lean slightly forward, squeeze upper traps
CABLE CRUNCH
0
3
12-15
8
Round your back as you crunch your abs
UPPER #1
Warm-up sets
BARBELL BENCH PRESS
3
3
5
67-72%
WORK ON MASTERING FORM: TOUCH THE BAR TO YOUR CHEST
Lat Pulldown
2
3
10-12
8
Medium-wide grip, stretch lats at the top
Cable Crossover
1
3
10-12
8
Mind muscle connection with upper pecs
Seated Cable Row
1
3
12-15
8
Neutral grip, drive elbows down and in
Egyptian Lateral Raise
1
3
10-12
8
Pass cable between legs and lean away from the cable
EZ Bar Bicep Curl
0
3
8-10
9
Can use barbell or dumbbells, swing the bar out and up
Dumbbell Skull Crusher
1
3
10-12
8
Keep elbows in place, arc DBs back slightly behind your head
LOWER #2
Warm-up sets
DEADLIFT
3
3
4
67-72%
Leg Press
2
3
8
7
WORK ON MASTERING FORM: CHEST TALL AND PULL THE SLACK OUT OF THE
BAR
Light weight here, smooth reps
Swiss Ball Leg Curl
0
3
12-15
7
Keep your glutes squeezed as you do reps
Leg Extension
0
2
10-12
9
Slow and controlled reps
Seated calf raise
1
3
15-20
8
Pause slightly at the bottom of each rep
Hanging Leg Raise
0
3
6-10
7
Avoid failure! Just get the abs engaged
SETS REPS RPE/%1RM
SETS REPS RPE/%1RM
1
1
1
2
2
2
3
3
3
NOTES
NOTES
NOTES
LSRPE
LSRPE
LSRPE
DAY 4
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROGRAM
SETS REPS RPE/%1RM
WEEK 4: DAY 4
UPPER #2
Warm-up sets
1
2
3
NOTES
PULL UP
1
3
6-8
8
USE BODYWEIGHT OR ASSISTANCE AS NEEDED, FULL ROM
Overhead Press
2
3
4
6
Light weight! Focus on pressing up and slightly back overhead
Chest Supported T-Bar Row
1
3
10-12
9
Drive elbows back and squeeze shoulder blades together at the top
Incline Dumbbell Press
1
2
8-10
9
Low 15-30 degree incline, mind muscle connection with upper pecs
Rope Facepull
0
3
12-15
9
Pull rope to forehead, mind muscle connection with rear delts
Hammer Curl
0
3
8-10
10
Grip the dumbbell in the middle of the handle, squeeze hard!
LSRPE
UPPER
LOWER
JEFF NIPPARD’S
4X PER WEEK
SIZE AND STRENGTH PROGRAM
UPPER
LOWER
JEFF NIPPARD’S
4X PER WEEK
SIZE AND STRENGTH PROGRAM
UPPER/LOWER
PROGRAM
WEEK
1
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #1
warm-up
sets
BACK SQUAT
3
4
ECCENTRIC-ACCENTUATED
STIFF-LEG DEADLIFT
2
DUMBBELL WALKING LUNGE
SETS REPS
WAVE 1 / WEEK 1: DAYS 1-2
%1RM
REST
RPE
4
75%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
3
10
N/A
2-3 MIN
7
4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH
0
3
15
N/A
2-3 MIN
8
15 STEPS PER LEG
A1: SEATED LEG CURL
0
3
15
N/A
0 MIN
9
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
0
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
ECCENTRIC-ACCENTUATED/
CONSTANT-TENSION STANDING CALF
RAISE
0
4
6/6
N/A
1-2 MIN
8
FIRST 6 REPS 3-SECOND LOWERING PHASE, LAST 6 REPS DON'T STOP
BETWEEN REPS
CABLE CRUNCH
0
4
30
N/A
1-2 MIN
8
ROUND YOUR BACK AS YOU CRUNCH
UPPER #1
warm-up
sets
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
6
70%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
LAT PULLDOWN
2
3
10
N/A
2-3 MIN
8
PULL YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
2
3
10
N/A
2-3 MIN
7
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
SEATED T-BAR ROW
1
3
12
N/A
2-3 MIN
8
SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE WEIGHT
PAUSE DUMBBELL INCLINE PRESS
1
3
8
N/A
2-3 MIN
7
3-SECOND PAUSE
MYO REPS FLOOR SKULL CRUSHER
1
3
12
N/A
1-2 MIN
9
8 REPS, REST 5 SECONDS, 2 REPS, REST 5 SECONDS, 2 REPS
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
SETS REPS
1
1
2
2
3
3
4
4
NOTES
NOTES
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
2
BACK SQUAT
3
BARBELL HIP THRUST
SETS REPS
WAVE 1 / WEEK 1: DAYS 3-4
%1RM
REST
RPE
5
80%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
70%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
4
12
N/A
2-3 MIN
8
SQUEEZE YOUR GLUTES AT THE TOP
UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION
0
3
12
N/A
1-2 MIN
8
12 REPS EACH LEG, BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC
CONSTANT-TENSION LYING
LEG CURL
0
3
20
N/A
1-2 MIN
8
FLEX YOUR HAMSTRINGS
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER #2
warm-up
sets
%1RM
REST
RPE
WIDE-GRIP PULL-UP
1
3
6
N/A
2-3 MIN
7
PULL YOUR CHEST TO THE BAR
BARBELL INCLINE PRESS
2
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
PENDLAY ROW/
BARBELL BENT OVER ROW
1
3
10/10
N/A
2-3 MIN
8
10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW
A1: CABLE FLYE 21S
0
3
7/7/7
N/A
0 MIN
8
7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF ROM, 7 REPS FULL ROM
A2: FACE PULL
0
3
15
N/A
1-2 MIN
8
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
MACHINE LATERAL RAISE
1
3
12/12
N/A
1-2 MIN
9
DROPSET
SUPINATED DUMBBELL CURL
0
3
15
N/A
1-2 MIN
8
SUPINATE AGAINST THE DUMBBELL
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
SETS REPS
1
1
2
2
3
3
4
4
NOTES
NOTES
UPPER/LOWER
PROGRAM
WEEK
2
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #1
warm-up
sets
BACK SQUAT
3
4
ECCENTRIC-ACCENTUATED
STIFF-LEG DEADLIFT
2
DUMBBELL WALKING LUNGE
SETS REPS
WAVE 1 / WEEK 2: DAYS 1-2
%1RM
REST
RPE
5
75%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
3
10
N/A
2-3 MIN
8
4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH
0
3
15
N/A
2-3 MIN
8
15 STEPS PER LEG
A1: SEATED LEG CURL
0
3
15
N/A
0 MIN
9
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
0
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
ECCENTRIC-ACCENTUATED/
CONSTANT-TENSION STANDING CALF
RAISE
0
4
6/6
N/A
1-2 MIN
8
FIRST 6 REPS 3-SECOND LOWERING PHASE, LAST 6 REPS DON'T STOP
BETWEEN REPS
CABLE CRUNCH
0
4
30
N/A
1-2 MIN
8
ROUND YOUR BACK AS YOU CRUNCH
UPPER #1
warm-up
sets
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
7
70%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
LAT PULLDOWN
2
3
10
N/A
2-3 MIN
8
PULL YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
2
4
10
N/A
2-3 MIN
7
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
SEATED T-BAR ROW
1
3
12
N/A
2-3 MIN
8
SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE
WEIGHT
PAUSE DUMBBELL INCLINE PRESS
1
3
8
N/A
2-3 MIN
8
3-SECOND PAUSE
MYO REPS FLOOR SKULL CRUSHER
1
3
12
N/A
1-2 MIN
9
8 REPS, REST 5 SECONDS, 2 REPS, REST 5 SECONDS, 2 REPS
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
SETS REPS
1
1
2
2
3
3
4
4
NOTES
NOTES
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
3
BACK SQUAT
3
BARBELL HIP THRUST
SETS REPS
WAVE 1 / WEEK 2: DAYS 3-4
%1RM
REST
RPE
5
80%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
70%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
4
12
N/A
2-3 MIN
8
SQUEEZE YOUR GLUTES AT THE TOP
UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION
0
3
12
N/A
1-2 MIN
8
12 REPS EACH LEG, BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC
CONSTANT-TENSION LYING
LEG CURL
0
3
20
N/A
1-2 MIN
8
FLEX YOUR HAMSTRINGS
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
CABLE CRUNCH
0
4
30
N/A
1-2 MIN
9
ROUND YOUR BACK AS YOU CRUNCH
UPPER #2
warm-up
sets
WIDE-GRIP PULL-UP
1
4
BARBELL INCLINE PRESS
2
PENDLAY ROW/BARBELL BENT OVER
ROW
SETS REPS
1
1
2
2
3
3
4
4
NOTES
%1RM
REST
RPE
NOTES
6
N/A
2-3 MIN
8
PULL YOUR CHEST TO THE BAR
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
1
3
10/10
N/A
2-3 MIN
9
10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW
A1: CABLE FLYE 21S
0
3
7/7/7
N/A
0 MIN
8
7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF ROM, 7 REPS FULL ROM
A2: FACE PULL
0
3
15
N/A
1-2 MIN
8
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
MACHINE LATERAL RAISE
1
3
12/12
N/A
1-2 MIN
9
DROPSET
SUPINATED DUMBBELL CURL
0
3
15
N/A
1-2 MIN
9
SUPINATE AGAINST THE DUMBBELL
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER/LOWER
PROGRAM
WEEK
3
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #1
warm-up
sets
BACK SQUAT
3
4
ECCENTRIC-ACCENTUATED
STIFF-LEG DEADLIFT
2
DUMBBELL WALKING LUNGE
SETS REPS
WAVE 1 / WEEK 3: DAYS 1-2
%1RM
REST
RPE
6
75%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
3
10
N/A
2-3 MIN
9
4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH
0
3
15
N/A
2-3 MIN
9
15 STEPS PER LEG
A1: SEATED LEG CURL
0
3
15
N/A
0 MIN
9
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
0
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
ECCENTRIC-ACCENTUATED/
CONSTANT-TENSION STANDING CALF
RAISE
0
4
6/6
N/A
1-2 MIN
9
FIRST 6 REPS 3-SECOND LOWERING PHASE, LAST 6 REPS DON'T STOP
BETWEEN REPS
UPPER #1
warm-up
sets
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
8
70%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
LAT PULLDOWN
2
3
10
N/A
2-3 MIN
9
PULL YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
2
4
10
N/A
2-3 MIN
8
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
SEATED T-BAR ROW
1
3
12
N/A
2-3 MIN
8
SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE
WEIGHT
PAUSE DUMBBELL INCLINE PRESS
1
3
8
N/A
2-3 MIN
9
3-SECOND PAUSE
MYO REPS FLOOR SKULL CRUSHER
1
3
12
N/A
1-2 MIN
9
8 REPS, REST 5 SECONDS, 2 REPS, REST 5 SECONDS, 2 REPS
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
SETS REPS
1
1
2
2
3
3
4
4
NOTES
NOTES
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
4
BACK SQUAT
3
BARBELL HIP THRUST
SETS REPS
WAVE 1 / WEEK 3: DAYS 3-4
%1RM
REST
RPE
5
80%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
70%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
4
12
N/A
2-3 MIN
9
SQUEEZE YOUR GLUTES AT THE TOP
UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION
0
3
12
N/A
1-2 MIN
8
12 REPS EACH LEG, BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC
CONSTANT-TENSION LYING
LEG CURL
0
3
20
N/A
1-2 MIN
10
FLEX YOUR HAMSTRINGS
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER #2
warm-up
sets
WIDE-GRIP PULL-UP
1
5
BARBELL INCLINE PRESS
2
PENDLAY ROW/BARBELL BENT OVER
ROW
SETS REPS
1
1
2
2
3
3
4
4
NOTES
%1RM
REST
RPE
NOTES
6
N/A
2-3 MIN
9
PULL YOUR CHEST TO THE BAR
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
1
3
10/10
N/A
2-3 MIN
9
10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW
A1: CABLE FLYE 21S
0
3
7/7/7
N/A
0 MIN
9
7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF ROM, 7 REPS FULL ROM
A2: FACE PULL
0
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
MACHINE LATERAL RAISE
1
4
12/12
N/A
1-2 MIN
9
DROPSET
SUPINATED DUMBBELL CURL
0
3
15
N/A
1-2 MIN
9
SUPINATE AGAINST THE DUMBBELL
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER/LOWER
PROGRAM
WEEK
4
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #1
warm-up
sets
BACK SQUAT
3
4
DEFICIT DEADLIFT
2
LEG PRESS
SETS REPS
WAVE 2 / WEEK 4: DAYS 1-2
%1RM
REST
RPE
4
77.5%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
6
70%
2-3 MIN
N/A
2" DEFICIT, CAN USE 35 LB PATES TO CREATE DEFICIT
2
4
10
N/A
2-3 MIN
7
LOW FOOT POSITIONING
A1: SEATED LEG CURL
0
2
12
N/A
0 MIN
9
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
0
2
12
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
CONSTANT-TENSION SEATED CALF
RAISE
0
2
20
N/A
1-2 MIN
8
PRESS ONTO YOUR TOES
HANGING LEG RAISE
0
4
12
N/A
1-2 MIN
8
FLEX YOUR SPINE
UPPER #1
warm-up
sets
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
6
72.5%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
LAT PULLDOWN
2
3
8
N/A
2-3 MIN
8
PULL YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
2
3
8
N/A
2-3 MIN
7
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
ECCENTRIC-ACCENTUATED
CABLE ROW
0
3
15
N/A
2-3 MIN
8
2-SECOND LOWERING PHASE
MACHINE CHEST PRESS
1
3
15
N/A
2-3 MIN
7
FOCUS ON SQUEEZING YOUR CHEST
CABLE TRICEPS KICKBACK
1
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR TRICEPS
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
SETS REPS
1
1
2
2
3
3
4
4
NOTES
NOTES
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
2
BACK SQUAT
3
BULGARIAN SPLIT SQUAT
SETS REPS
WAVE 2 / WEEK 4: DAYS 3-4
%1RM
REST
RPE
5
82.5%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
72.5%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
3
15
N/A
2-3 MIN
8
ELEVATE YOUR BACK FOOT 12"
A1: LEG EXTENSION
0
3
20
N/A
0 MIN
8
FLEX YOUR QUADS
A2: LEG CURL
0
2
20
N/A
1-2 MIN
8
FLEX YOUR HAMSTRINGS
MACHINE HIP ABDUCTION
0
3
15
N/A
1-2 MIN
8
SQUEEZE YOUR GLUTES
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER #2
warm-up
sets
WIDE-GRIP PULL-UP
1
3
BARBELL INCLINE PRESS
2
DUMBBELL ROW
SETS REPS
1
1
2
2
3
3
4
4
NOTES
%1RM
REST
RPE
NOTES
6
N/A
2-3 MIN
7
PULL WITH YOUR CHEST TO THE BAR
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
1
3
12
N/A
1-2 MIN
8
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR
SIDE
PEC DECK
0
3
15
N/A
1-2 MIN
8
SQUEEZE YOUR PECS
DUMBBELL REVERSE FLYE
0
3
15
N/A
1-2 MIN
8
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
DUMBBELL FRONT RAISE/LATERAL
RAISE
1
3
15/15
N/A
1-2 MIN
9
15 REPS FRONT RAISE, 15 REPS LATERAL RAISE
EZ BAR CURL 21S
0
3
7/7/7
N/A
1-2 MIN
8
7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER/LOWER
PROGRAM
WEEK
5
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #1
warm-up
sets
BACK SQUAT
3
4
DEFICIT DEADLIFT
2
LEG PRESS
SETS REPS
WAVE 2 / WEEK 5: DAYS 1-2
%1RM
REST
RPE
5
77.5%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
6
70%
2-3 MIN
N/A
2" DEFICIT, CAN USE 35 LB PATES TO CREATE DEFICIT
2
4
10
N/A
2-3 MIN
8
LOW FOOT POSITIONING
A1: SEATED LEG CURL
0
2
12
N/A
0 MIN
9
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
0
2
12
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
CONSTANT-TENSION SEATED CALF
RAISE
0
2
20
N/A
1-2 MIN
9
PRESS ONTO YOUR TOES
HANGING LEG RAISE
0
4
12
N/A
1-2 MIN
8
FLEX YOUR SPINE
UPPER #1
warm-up
sets
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
6
72.5%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
LAT PULLDOWN
2
3
8
N/A
2-3 MIN
8
PULL YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
2
4
8
N/A
2-3 MIN
7
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
ECCENTRIC-ACCENTUATED
CABLE ROW
0
3
15
N/A
2-3 MIN
9
2-SECOND LOWERING PHASE
MACHINE CHEST PRESS
1
3
15
N/A
2-3 MIN
8
FOCUS ON SQUEEZING YOUR CHEST
CABLE TRICEPS KICKBACK
1
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR TRICEPS
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
SETS REPS
1
1
2
2
3
3
4
4
NOTES
NOTES
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
3
BACK SQUAT
3
BULGARIAN SPLIT SQUAT
SETS REPS
WAVE 2 / WEEK 5: DAYS 3-4
%1RM
REST
RPE
5
82.5%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
72.5%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
3
15
N/A
2-3 MIN
8
ELEVATE YOUR BACK FOOT 12"
A1: LEG EXTENSION
0
3
20
N/A
0 MIN
8
FLEX YOUR QUADS
A2: LEG CURL
0
2
20
N/A
1-2 MIN
8
FLEX YOUR HAMSTRINGS
MACHINE HIP ABDUCTION
0
3
15
N/A
1-2 MIN
8
SQUEEZE YOUR GLUTES
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER #2
warm-up
sets
WIDE-GRIP PULL-UP
1
4
BARBELL INCLINE PRESS
2
DUMBBELL ROW
SETS REPS
1
1
2
2
3
3
4
4
NOTES
%1RM
REST
RPE
NOTES
6
N/A
2-3 MIN
8
PULL WITH YOUR CHEST TO THE BAR
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
1
3
12
N/A
1-2 MIN
8
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR
SIDE
PEC DECK
0
3
15
N/A
1-2 MIN
8
SQUEEZE YOUR PECS
DUMBBELL REVERSE FLYE
0
3
15
N/A
1-2 MIN
8
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
DUMBBELL FRONT RAISE/LATERAL
RAISE
1
3
15/15
N/A
1-2 MIN
9
15 REPS FRONT RAISE, 15 REPS LATERAL RAISE
EZ BAR CURL 21S
0
3
7/7/7
N/A
1-2 MIN
9
7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER/LOWER
PROGRAM
WEEK
6
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #1
warm-up
sets
BACK SQUAT
3
4
DEFICIT DEADLIFT
2
LEG PRESS
SETS REPS
WAVE 2 / WEEK 6: DAYS 1-2
%1RM
REST
RPE
6
77.5%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
6
70%
2-3 MIN
N/A
2" DEFICIT, CAN USE 35 LB PATES TO CREATE DEFICIT
2
4
10
N/A
2-3 MIN
8
LOW FOOT POSITIONING
A1: SEATED LEG CURL
0
2
12
N/A
0 MIN
9
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
0
2
12
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
CONSTANT-TENSION SEATED CALF
RAISE
0
2
20
N/A
1-2 MIN
9
PRESS ONTO YOUR TOES
HANGING LEG RAISE
0
4
12
N/A
1-2 MIN
9
FLEX YOUR SPINE
UPPER #1
warm-up
sets
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
6
72.5%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
LAT PULLDOWN
2
3
8
N/A
2-3 MIN
8
PULL YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
2
4
8
N/A
2-3 MIN
8
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
ECCENTRIC-ACCENTUATED
CABLE ROW
0
3
15
N/A
2-3 MIN
9
2-SECOND LOWERING PHASE
MACHINE CHEST PRESS
1
3
15
N/A
2-3 MIN
8
FOCUS ON SQUEEZING YOUR CHEST
CABLE TRICEPS KICKBACK
1
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR TRICEPS
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
SETS REPS
1
1
2
2
3
3
4
4
NOTES
NOTES
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
4
BACK SQUAT
3
BULGARIAN SPLIT SQUAT
SETS REPS
WAVE 2 / WEEK 6: DAYS 3-4
%1RM
REST
RPE
5
82.5%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
72.5%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
3
15
N/A
2-3 MIN
8
ELEVATE YOUR BACK FOOT 12"
A1: LEG EXTENSION
0
3
20
N/A
0 MIN
10
FLEX YOUR QUADS
A2: LEG CURL
0
2
20
N/A
1-2 MIN
8
FLEX YOUR HAMSTRINGS
MACHINE HIP ABDUCTION
0
3
15
N/A
1-2 MIN
9
SQUEEZE YOUR GLUTES
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER #2
warm-up
sets
WIDE-GRIP PULL-UP
1
5
BARBELL INCLINE PRESS
2
DUMBBELL ROW
SETS REPS
1
1
2
2
3
3
4
4
NOTES
%1RM
REST
RPE
NOTES
6
N/A
2-3 MIN
9
PULL WITH YOUR CHEST TO THE BAR
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
1
3
12
N/A
1-2 MIN
9
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR
SIDE
PEC DECK
0
3
15
N/A
1-2 MIN
9
SQUEEZE YOUR PECS
DUMBBELL REVERSE FLYE
0
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
DUMBBELL FRONT RAISE/LATERAL
RAISE
1
4
15/15
N/A
1-2 MIN
9
15 REPS FRONT RAISE, 15 REPS LATERAL RAISE
EZ BAR CURL 21S
0
3
7/7/7
N/A
1-2 MIN
10
7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER/LOWER
PROGRAM
WEEK
7
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #1
warm-up
sets
BACK SQUAT
3
4
BARBELL HIP THRUST
2
KNEE-BANDED LEG PRESS
SETS REPS
WAVE 3 / WEEK 7: DAYS 1-2
%1RM
REST
RPE
1
4
80%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
3
10
N/A
2-3 MIN
8
SQUEEZE YOUR GLUTES AT THE TOP
2
3
20
N/A
2-3 MIN
8
KEEP YOUR KNEES OUT
SLIDING LEG CURL
0
2
15
N/A
1-2 MIN
8
FLEX YOUR HAMSTRINGS
DUMBBELL WALKING LUNGE
0
3
15
N/A
2-3 MIN
8
15 STEPS PER LEG
STANDING CALF RAISE
1
3
10
N/A
1-2 MIN
8
PRESS ONTO YOUR TOES
PLANK
0
4
:30
N/A
1-2 MIN
7
FLEX YOUR ABS
UPPER #1
warm-up
sets
SETS
REPS
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
6
75%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
SUPINATED LAT PULLDOWN
2
3
12
N/A
2-3 MIN
8
UNDERHAND GRIP, PULL YOUR ELBOWS AGAINST YOUR SIDES
BARBELL OVERHEAD PRESS
2
3
6
N/A
2-3 MIN
7
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
MACHINE HIGH ROW
0
2
12
N/A
2-3 MIN
8
STRETCH YOUR LATS AT THE TOP
1
2
2
3
3
4
4
NOTES
NOTES
PUSH-UP
0
3
AMRAP
N/A
1-2 MIN
8
SQUEEZE YOUR PECS
ECCENTRIC-OVERLOADED ROPE
OVERHEAD TRICEPS EXTENSION
1
4
10
N/A
1-2 MIN
9
USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
2
BACK SQUAT
3
DUMBBELL STEP-UP
SETS REPS
WAVE 3 / WEEK 7: DAYS 3-4
%1RM
REST
RPE
5
85%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
75%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
3
12
N/A
0 MIN
9
SET THE BOX TO ~PARALLEL
REVERSE HYPER
0
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
SINGLE-LEG LEG EXTENSION
0
2
12
N/A
1-2 MIN
8
12 REPS EACH LEG
CABLE STANDING HIP ABDUCTION
1
3
10
N/A
1-2 MIN
8
SQUEEZE YOUR GLUTES
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER #2
warm-up
sets
WIDE-GRIP PULL-UP
1
3
BARBELL INCLINE PRESS
2
BARBELL BENT OVER ROW
SETS REPS
1
1
2
2
3
3
4
4
NOTES
%1RM
REST
RPE
NOTES
6
N/A
2-3 MIN
7
PULL WITH YOUR CHEST TO THE BAR
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
1
3
10
N/A
2-3 MIN
8
PULL TO YOUR UPPER ABS
BARBELL FLOOR PRESS
1
3
10
N/A
2-3 MIN
7
FOCUS ON SQUEEZING YOUR CHEST
BAND PULL-APART
0
2
30
N/A
1-2 MIN
8
SQUEEZE YOUR SHOULDER BLADES TOGETHER
ARNOLD PRESS
1
3
15
N/A
1-2 MIN
8
START WITH YOUR ELBOWS IN FRONT OF YOU AND PALMS FACING IN.
ROTATE THE DUMBBELLS SO THAT YOUR PALMS FACE FORWARD AS YOU
PRESS.
ECCENTRIC-ACCENTUATED HAMMER
CURL
0
3
10
N/A
1-2 MIN
8
3-SECOND LOWERING PHASE
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER/LOWER
PROGRAM
WEEK
8
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #1
warm-up
sets
BACK SQUAT
3
4
BARBELL HIP THRUST
2
KNEE-BANDED LEG PRESS
SETS REPS
WAVE 3 / WEEK 8: DAYS 1-2
%1RM
REST
RPE
1
5
80%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
3
10
N/A
2-3 MIN
8
SQUEEZE YOUR GLUTES AT THE TOP
2
3
20
N/A
2-3 MIN
8
KEEP YOUR KNEES OUT
SLIDING LEG CURL
0
2
15
N/A
1-2 MIN
8
FLEX YOUR HAMSTRINGS
DUMBBELL WALKING LUNGE
0
3
15
N/A
2-3 MIN
8
15 STEPS PER LEG
STANDING CALF RAISE
1
3
10
N/A
1-2 MIN
8
PRESS ONTO YOUR TOES
PLANK
0
4
:30
N/A
1-2 MIN
7
FLEX YOUR ABS
UPPER #1
warm-up
sets
SETS
REPS
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
7
75%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
SUPINATED LAT PULLDOWN
2
3
12
N/A
2-3 MIN
8
UNDERHAND GRIP, PULL YOUR ELBOWS AGAINST YOUR SIDES
BARBELL OVERHEAD PRESS
2
4
6
N/A
2-3 MIN
7
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
MACHINE HIGH ROW
0
2
12
N/A
2-3 MIN
8
STRETCH YOUR LATS AT THE TOP
1
2
2
3
3
4
4
NOTES
NOTES
PUSH-UP
0
3
AMRAP
N/A
1-2 MIN
8
SQUEEZE YOUR PECS
ECCENTRIC-OVERLOADED ROPE
OVERHEAD TRICEPS EXTENSION
1
4
10
N/A
1-2 MIN
9
USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
3
BACK SQUAT
3
DUMBBELL STEP-UP
SETS REPS
WAVE 3 / WEEK 8: DAYS 3-4
%1RM
REST
RPE
5
85%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
75%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
3
12
N/A
0 MIN
9
SET THE BOX TO ~PARALLEL
REVERSE HYPER
0
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
SINGLE-LEG LEG EXTENSION
0
2
12
N/A
1-2 MIN
8
12 REPS EACH LEG
CABLE STANDING HIP ABDUCTION
1
3
10
N/A
1-2 MIN
8
SQUEEZE YOUR GLUTES
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER #2
warm-up
sets
WIDE-GRIP PULL-UP
1
4
BARBELL INCLINE PRESS
2
BARBELL BENT OVER ROW
SETS REPS
1
1
2
2
3
3
4
4
NOTES
%1RM
REST
RPE
NOTES
6
N/A
2-3 MIN
7
PULL WITH YOUR CHEST TO THE BAR
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
1
3
10
N/A
2-3 MIN
8
PULL TO YOUR UPPER ABS
BARBELL FLOOR PRESS
1
3
10
N/A
2-3 MIN
7
FOCUS ON SQUEEZING YOUR CHEST
BAND PULL-APART
0
2
30
N/A
1-2 MIN
8
SQUEEZE YOUR SHOULDER BLADES TOGETHER
ARNOLD PRESS
1
3
15
N/A
1-2 MIN
8
START WITH YOUR ELBOWS IN FRONT OF YOU AND PALMS FACING IN.
ROTATE THE DUMBBELLS SO THAT YOUR PALMS FACE FORWARD AS YOU
PRESS.
ECCENTRIC-ACCENTUATED
HAMMER CURL
0
3
10
N/A
1-2 MIN
8
3-SECOND LOWERING PHASE
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER/LOWER
PROGRAM
WEEK
9
DAY 2
DAY 1
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
WAVE 3 / WEEK 9: DAYS 1-2
LOWER #1
warm-up
sets
SETS
REPS
%1RM
REST
RPE
BACK SQUAT
3
4
6
80%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL HIP THRUST
2
3
10
N/A
2-3 MIN
8
SQUEEZE YOUR GLUTES AT THE TOP
KNEE-BANDED LEG PRESS
2
3
20
N/A
2-3 MIN
8
KEEP YOUR KNEES OUT
SLIDING LEG CURL
0
2
15
N/A
1-2 MIN
8
FLEX YOUR HAMSTRINGS
DUMBBELL WALKING LUNGE
0
3
15
N/A
2-3 MIN
8
15 STEPS PER LEG
STANDING CALF RAISE
1
3
10
N/A
1-2 MIN
8
PRESS ONTO YOUR TOES
PLANK
0
4
30 SEC
N/A
1-2 MIN
8
FLEX YOUR SPINE
UPPER #1
warm-up
sets
SETS
REPS
%1RM
REST
RPE
BARBELL BENCH PRESS
3
4
8
75%
2-3 MIN
N/A
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY
FIRM ON THE BENCH
SUPINATED LAT PULLDOWN
2
3
12
N/A
2-3 MIN
8
UNDERHAND GRIP, PULL YOUR ELBOWS AGAINST YOUR SIDES
BARBELL OVERHEAD PRESS
2
4
6
N/A
2-3 MIN
8
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
MACHINE HIGH ROW
0
2
12
N/A
2-3 MIN
8
STRETCH YOUR LATS AT THE TOP
1
1
2
2
3
3
4
4
NOTES
NOTES
PUSH-UP
0
3
AMRAP
N/A
1-2 MIN
8
SQUEEZE YOUR PECS
ECCENTRIC-OVERLOADED ROPE
OVERHEAD TRICEPS EXTENSION
1
4
10
N/A
1-2 MIN
9
USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
DAY 4
DAY 3
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
LOWER #2
warm-up
sets
DEADLIFT
3
4
BACK SQUAT
3
DUMBBELL STEP-UP
SETS REPS
WAVE 3 / WEEK 9: DAYS 3-4
%1RM
REST
RPE
5
85%
3-5 MIN
N/A
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
3
8
75%
3-4 MIN
N/A
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
2
3
12
N/A
0 MIN
9
SET THE BOX TO ~PARALLEL
REVERSE HYPER
0
3
15
N/A
1-2 MIN
9
FOCUS ON SQUEEZING YOUR GLUTES
SINGLE-LEG LEG EXTENSION
0
2
12
N/A
1-2 MIN
8
12 REPS EACH LEG
CABLE STANDING HIP ABDUCTION
1
3
10
N/A
1-2 MIN
8
SQUEEZE YOUR GLUTES
LOWER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER #2
warm-up
sets
WIDE-GRIP PULL-UP
1
5
BARBELL INCLINE PRESS
2
BARBELL BENT OVER ROW
SETS REPS
1
1
2
2
3
3
4
4
NOTES
%1RM
REST
RPE
NOTES
6
N/A
2-3 MIN
7
PULL WITH YOUR CHEST TO THE BAR
4
8
N/A
2-3 MIN
7-8
KEEP YOUR ELBOWS OUT
1
3
10
N/A
2-3 MIN
8
PULL TO YOUR UPPER ABS
BARBELL FLOOR PRESS
1
3
10
N/A
2-3 MIN
7
FOCUS ON SQUEEZING YOUR CHEST
BAND PULL-APART
0
2
30
N/A
1-2 MIN
8
SQUEEZE YOUR SHOULDER BLADES TOGETHER
ARNOLD PRESS
1
4
15
N/A
1-2 MIN
8
START WITH YOUR ELBOWS IN FRONT OF YOU AND PALMS FACING IN.
ROTATE THE DUMBBELLS SO THAT YOUR PALMS FACE FORWARD AS YOU
PRESS.
ECCENTRIC-ACCENTUATED
HAMMER CURL
0
3
10
N/A
1-2 MIN
8
3-SECOND LOWERING PHASE
UPPER BODY WEAK POINT 1
0
3
15-20
N/A
1-2 MIN
9
FOCUS ON MIND-MUSCLE CONNECTION
UPPER
LOWER
JEFF NIPPARD’S
4X PER WEEK
SIZE AND STRENGTH PROGRAM
THIS DOCUMENT IS THE INTELLECTUAL PROPERTY OF JEFF NIPPARD
UNAUTHORIZED DISTRIBUTION OF THIS DOCUMENT IS STRICTLY
PROHIBITED AND VIOLATORS WILL BE PROSECUTED.
| @JEFFNIPPARD