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Jeff Nippard L/U Fundamentals Hypertrophy Program

by Gigi Hawley
144 athletes joined
5.0
(1 rating)

Program Description

Jeff Nippard’s Fundamentals Program is perfect for beginner to intermediate lifters looking to build muscle while gaining strength. Monday: upper body #1 Tuesday: lower body #1 Wednesday: rest Thursday: upper body #2 Friday: lower body #2 Saturday: rest Sunday: rest The Lower/Upper routine is an 8-week program that can be started at any time and is designed to fit a variety of schedules. It follows a simple, linear progression model - one of the most effective ways for beginner to intermediate lifters to consistently gain both muscle and strength. While other routines are included in The Fundamentals Program, this version focuses specifically on progressing through the Lower/Upper split.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2025 09:14
  • Last Edited
    Sep 23, 2025 07:35

Summary

Unlock your potential with the Jeff Nippard L/U Fundamentals Hypertrophy Program, an 8-week journey designed for serious lifters looking to build muscle and strength. This structured plan features 4 training days each week, focusing on both upper and lower body workouts that incorporate essential barbell, machine, and bodyweight exercises. Each session is crafted to maximize hypertrophy with targeted rep ranges and intensity levels, ensuring you push your limits effectively. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12%
Biceps
8.9%
Quadriceps
8.9%
Hamstrings
8.4%
Upper Back
8.4%
Lats
8%
Chest
8%
Abs
7.6%
Front Delts
7.1%
Triceps
6.2%
Abductors
4.4%
Middle Delts
4%
Lower Back
3.1%
Calves
2.2%
Adductors
1.3%
Forearms
0.9%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single-Arm Rope Tricep Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Extension
3
15 reps
RPE 8
4
Single-Leg Lying Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Extension
3
15 reps
RPE 8
4
Single-Leg Lying Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Extension
3
15 reps
RPE 8
4
Single-Leg Lying Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Extension
3
15 reps
RPE 8
4
Single-Leg Lying Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Extension
3
15 reps
RPE 8
4
Single-Leg Lying Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Extension
3
15 reps
RPE 8
4
Single-Leg Lying Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Extension
3
15 reps
RPE 8
4
Single-Leg Lying Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Extension
3
15 reps
RPE 8
4
Single-Leg Lying Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 mins
RPE 8
2
Underhand Lat Pulldown
3
8 mins
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Seated Face Pull (Rope)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 mins
RPE 8
2
Underhand Lat Pulldown
3
8 mins
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Seated Face Pull (Rope)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 mins
RPE 8
2
Underhand Lat Pulldown
3
8 mins
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Seated Face Pull (Rope)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 mins
RPE 8
2
Underhand Lat Pulldown
3
8 mins
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Seated Face Pull (Rope)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 mins
RPE 8
2
Underhand Lat Pulldown
3
8 mins
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Seated Face Pull (Rope)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 mins
RPE 8
2
Underhand Lat Pulldown
3
8 mins
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Seated Face Pull (Rope)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 mins
RPE 8
2
Underhand Lat Pulldown
3
8 mins
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Seated Face Pull (Rope)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 mins
RPE 8
2
Underhand Lat Pulldown
3
8 mins
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Seated Face Pull (Rope)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
6 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Military Press (Barbell)
3 Sets
10 Reps
@7
4
T-Bar Row
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Single-Arm Rope Tricep Extension
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Single-Leg Leg Extension
3 Sets
15 Reps
@8
4
Single-Leg Lying Leg Curl
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9
6
Standing Calf Raise
3 Sets
12 Reps
@8
7
Plank
3 Sets
0.3 mins
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 mins
@8
2
Underhand Lat Pulldown
3 Sets
8 mins
@8
3
Dip (Assisted)
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Seated Face Pull (Rope)
3 Sets
15 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@9