IMPORTANT PROGRAM NOTES (PLEASE READ BEFORE STARTING!)

● Due to the lower volume in this program, it's essential that you approach each set with focused intent and high effort.

● Nearly every set in this program should be taken to failure, or 1 rep shy of failure. The only exceptions are in Week 1 (an intro week) and Week 7 (a deload week), where you won't train quite as hard.

● In the program, I use Reps In Reserve (RIR) to indicate which sets you should take to failure. An RIR of 0 means you hit failure (zero reps in the tank). An RIR of 1 means you stop 1 rep shy of failure.

● For heavy compound lifts like the Squat, Barbell Incline Press, Leg Press, and Smith Machine Lunge, an RIR of 0 means you couldn’t complete another rep, but for safety you don't need to actually attempt and fail the final rep unless you want to.

● For all other exercises, an RIR of 0 means that you should actually go for another rep, even if you think you can't get it. On these exercises, go until you physically can't complete the rep and literally fail.

Jeff Nippards Min Max

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

A 30° or 45° bench will work here. Pause for 1 second at the bottom of each rep while maintaining te

Incline Bench Press (Barbell)

Pec Deck (Machine)

Incline DB Y Raise

Pull-Up (Assisted)

Kelso Shrug

Preacher Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Lying Leg Raise

UPPER 1 

Lying Leg Curl

Squat (Smith Machine)

Split Squat (Smith Machine)

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

LOWER 1

Lat Pulldown (Close Grip)

T-Bar Row

Shrug (Dumbbell)

Chest Press (Machine)

Lateral Raise (Cable)

Reverse Pec Deck

Side Crunch (Cable)

UPPER 2 

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Press

LOWER 2

Bayesian Curl

Overhead Tricep Extension (Cable)

Modified Zottman Curl

Cable Tricep Kickback

Wrist Curls

Wrist Extension (Dumbbell)

Bicep Curl (Dumbbell)

Lateral Raise (Machine)

ARMS/DELTS

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