Jeff Nippard L/U Fundamentals Hypertrophy Program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Abs Crunch (Bodyweight)

Lower Body #1

Bench Press (Barbell)

Lat Pulldown

Military Press (Barbell)

T-Bar Row

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Single-Arm Rope Tricep Extension

Upper Body #1

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Single-Leg Leg Extension

Single-Leg Lying Leg Curl

Standing Calf Raise

Plank

Lower Body #2

Incline Bench Press (Dumbbell)

Underhand Lat Pulldown

Dip (Assisted)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Seated Face Pull (Rope)

Hammer Curl (Dumbbell)

Upper Body #2

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