Nippard Upper Lower Size & Strength

Unlock your potential with the Nippard Upper Lower Size & Strength program, a meticulously crafted 9-week journey designed to build muscle and enhance strength. Committing to four days a week, you'll alternate between upper and lower body workouts, featuring compound movements like squats and bench presses, alongside targeted isolation exercises. Each session is engineered for optimal intensity and volume, ensuring you push your limits while allowing for adequate recovery. Get ready to transform your physique and elevate your performance in just over two months!

Build Size & Strength—Fast.

This 4-day upper/lower program by Jeff Nippard combines smart, science-based training with proven results. You'll train heavy compound lifts with dynamic progression (RPE- and %1RM-based), while hitting high-quality volume for maximum hypertrophy. Expect to get stronger and bigger—especially in your chest, back, and legs.

Each big lift (like squats, bench, and deadlifts) starts with lighter warm-up sets—don't skip them. They're built-in for performance and injury prevention.

Whether you're coming off a plateau or just ready to level up, this is a no-nonsense program that works.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Stiff Leg Deadlift

Walking Lunge (Dumbbell)

Standing Calf Raise

Cable Crunch

Lower 1

Bench Press (Barbell)

Lat Pulldown

Overhead Press (Barbell)

T-Bar Row

Incline Bench Press (Dumbbell)

Skull Crusher (Barbell)

Preacher Curl (Barbell)

Upper 1

Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Seated Calf Raise

Lower 2

Wide Grip Pull-Up

Incline Bench Press (Barbell)

Pendlay Row

Lateral Raise (Machine)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Upper 2

Leg Press

Hanging Leg Raise

Seated Row (Cable)

Chest Press (Machine)

Tricep Pushdown (Cable)

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Dumbbell Row

Pec Deck (Machine)

Face Pull

Lateral Raise (Cable)

21s (EZ Bar)

Leg Curl

Plank

Underhand Lat Pulldown

Seated Row (Machine)

Push Up

Overhead Tricep Extension (Cable)

Step-Up (Weighted)

Reverse Hyperextension

Hip Abduction (Band)

Bent Over Row (Barbell)

Floor Press (Barbell)

Band Pull Apart

Arnold Press

Reverse Bicep Curl (Dumbbell)

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