Jeff Nippard Arm Hypertrophy 

The program is split into 2 blocks: Weeks 1-4 and Weeks 5-8.
Block 1 is focused on getting adapted to the relatively high volume and frequency of the program. In order to ensure this happens safely and without undesired overreaching, RPE’s are kept generally between 7-9 for this block, with a few RPE 10 sets included sparingly at the end of the training weeks.
Block 2 is quite similar in exercise selection to ensure progressive overload is in place and has more focus on reaching momentary muscular failure (MMF). Because the previous block allowed for adaptation to the volume and frequency of the program, intensity is increased in Block 2 as the final set of most exercises are taken to failure. This block also introduces several new movements, loading patterns and intensity techniques for the sake of novelty, something that has been emphasized in the scientific literature as a central tenant of periodization3.
STEP PERIODIZATION
Weeks 1 and 2:
• Weekly set volume for biceps and triceps is 19 sets per muscle Weeks 3 and 4:
• A step in volume is made to 21 sets each muscle Weeks 5 and 6:
• Weekly volume is kept stable at 21 sets per muscle
• An increase in intensity is emphasized for progress Weeks 7 and 8:
• Another step in volume is made to 22 sets for each muscle
• Intensity remains high
• These final weeks will provide the biggest growth stimulus
• Should be followed up with a week off (unload) or a light week (deload) to re-sensitize the muscles for new hypertrophy
• Optionally repeat the program following unloading or deloading

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Close Grip)

Preacher Curl (Machine)

Bicep Curl (EZ Bar)

Bayesian Curl

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Wrist Curls

Arm Day

Concentration Curl

Incline Curl (Dumbbell)

Dip (Weighted)

One Arm Overhead Extension (Cable)

Reverse Wrist Curl (Barbell)

Supplemental A

Narrow Push Up

Scott Curl

Farmer's Walk (Weighted)

Supplemental B

Hammer Curl (Dumbbell)

Preacher Hammer Curl

Lying Bicep Curl

Reverse Bicep Curl (EZ Bar)

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