Jeff Nippard's Fundamentals Hypertrophy Program

The primary goal of The Fundamentals Program is to establish a solid strength base with specifically selected foundational exercises. This program has an upper/lower routine that runs 4 days per week. The level of volume and the types of exercises included in the routine are appropriate for any experience level.

This program isn't intended to teach you basic lifting technique. It assumes you already have a basic understanding of how to perform the exercises included with proper form.

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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)

Cable Crunch

Bench Press (Barbell)

Lat Pulldown

Overhead Press (Barbell)

Chest Supported Row (Machine)

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Single-Leg Leg Curl

Standing Calf Raise

Plank

Incline Bench Press (Dumbbell)

Underhand Lat Pulldown

Dip (Assisted)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Hammer Curl (Dumbbell)

Goblet Squat

Single Leg Hip Thrust

Leg Press

Bicycle Crunch

Lat Pulldown (Single Arm)

Seated Shoulder Press (Dumbbell)

Dumbbell Row

Bicep Curl (EZ Bar)

Leg Curl

Hanging Leg Raise

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Lateral Raise (Cable)

Reverse Pec Deck

Bicep Curl (Cable)

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