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Jeff Nippard’s Fundamentals, Upper&Lower Split, 4x

by Hussien Elsayed Abdelrazek

Program Description

Primary goal is to establish a solid strength base with specifically selected foundational exercises.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2025 01:29
  • Last Edited
    Jul 23, 2025 09:55

Summary

Unlock your strength potential with Jeff Nippard’s Fundamentals program, designed for a balanced upper and lower body split over 8 weeks. Committing to just 4 days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats and incline bench presses, ensuring comprehensive muscle development. This program is perfect for those looking to build a solid foundation while honing their lifting technique. Get ready to challenge yourself and see real progress in your strength and physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11%
Hamstrings
10.8%
Upper Back
10%
Quadriceps
8.6%
Biceps
7.4%
Lats
7%
Triceps
7%
Abs
6.7%
Front Delts
6.7%
Chest
6.1%
Middle Delts
4.5%
Lower Back
3.3%
Abductors
3.1%
Rear Delts
2.9%
Calves
2.9%
Adductors
1.4%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Alternating Dumbbell Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Alternating Dumbbell Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Alternating Dumbbell Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Alternating Dumbbell Curl
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Decline Crunch
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 9
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 9
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 9
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 9
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
6 Reps
@7
7
Decline Crunch
3 Sets
12 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Underhand Lat Pulldown
3 Sets
8 Reps
@8
3
Dip (Assisted)
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
7
Hammer Curl
3 Sets
8 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Single-Leg Leg Curl
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9
6
Standing Calf Raise
3 Sets
12 Reps
@8
7
Plank
3 Sets
0.2 mins
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Military Press (Barbell)
3 Sets
10 Reps
@7
4
T-Bar Row
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8