THE RULE 

For compound lifts:
Load: 85–90% of your last working weight
Sets: ~50% of normal
Reps: Same rep range
RIR: 3–4 (very easy)

For isolation lifts:
Load: ~80–85%
Sets: 1–2 only
Focus: Control, no fatigue

Jeff Nippard – Style

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Upper Strength

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Hamstring Curl

Standing Calf Raise

Hanging Leg Raise

Lower Strength

Incline Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Chest Fly (Cable)

Lat Pulldown

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Upper Hypertrophy

Front Squat (Barbell)

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Plank

Lower Hypertrophy

Bench Press (Close Grip)

Spider Curl

Ab Wheel

Pec Deck (Machine)

Lateral Raise (Cable)

Skull Crusher (Dumbbell)

Hack Squat

Single-Leg Leg Curl

Deload Week

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