Unlock your strength potential with Jeff Nippard’s 8-week Upper & Lower Split program, designed for those ready to elevate their lifting game. Comprising four training days each week, this program focuses on fundamental movements that build muscle and enhance performance. You’ll engage in a variety of barbell and machine exercises, targeting all major muscle groups to ensure balanced development. Whether you're a beginner or looking to refine your technique, this structured plan will guide you through progressive overload and help you achieve your fitness goals. Get ready to transform your physique and boost your confidence!

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

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Decline Crunch

Lower Body #1 (Wednesday)

Incline Bench Press (Dumbbell)

Underhand Lat Pulldown

Dip (Assisted)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Hammer Curl

Upper Body #2 (Friday)

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Single-Leg Leg Curl

Standing Calf Raise

Plank

Lower Body #2 (Saturday) 

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Seated Shoulder Press (Dumbbell)

Dumbbell Row

Bicep Curl (EZ Bar)

Upper Body #1 (Tuesday)

Goblet Squat

Single Leg Hip Thrust

Leg Press (45 Degrees)

Bicycle Crunch

Leg Curl

Hanging Leg Raise

Lower Body #2 (Saturday)

Military Press (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Lateral Raise (Cable)

Reverse Pec Deck

Bicep Curl (Cable)

Lat Pulldown

T-Bar Row

Chest Fly (Cable)

Alternating Dumbbell Curl

Single Arm Tricep Extension (Cable)

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