Jeff Nippard's Upper Lower Strength And Size Pr... · Top

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

Are you planning to run the or 6-day version of this program? Jeff Nippard's Upper Lower Strength and Size Pr...

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? Trains each muscle group three times per week

The program is primarily offered in two versions depending on your availability: 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

Lifters who have stalled on basic "starting" programs and want a science-based approach to both size and strength.

Weeks 1, 4, and 7 act as "mini-deloads," where intensity resets slightly before climbing again in the next wave.