Jeff nippard upper lower reddit. You have 2 copies of the PPL.

Jeff nippard upper lower reddit 1) No Questioning Status or "Fake Natty" Accusations: Doubts and speculations regarding the natural-status of another bodybuilder will never be enough to prove if that someone is truly "natural" or not, only drug testing and self admittance of using banned substances will. The volume looked very manageable so that’s a plus. Mon( Full body , upper body focus) Tue OFG Wed ( Full body, lower body focus ) Thur OFG Fri ( Full B, Upper Focus ) Weeked OFF I believe if you do this for 8-12 weeks and change it to some other slpits you would see a big improvement. How is the upper/lower version of the pure bodybuilding program supposed to be run? A typical upper/lower split is usually ran Monday, Tuesday, Thursday, Friday. I used to also do a upper lower split that had a lot of volume (~2 exercises for ~4 sets per specific body parts for both upper and lower). Get the Reddit app Scan this QR code to download the app now Upper / Lower Size and Strenght - 4X Discussion of Jeff Nippard, his programs, his videos, and Almost right in line with Israetel's suggestions. Or you could just buy his Push/Pull/Legs or 6x Upper/Lower intermediate programs. Get his fundamentals program, it comes with a 4 day upper/lower split that I am running ATM and I think it's my favorite of all his that I've tried (body part/FB, PPL). Ideal for advanced levels to achieve bulking progress. This program is good but you'll be bored really quickly so I suggest making your own little tweaks. However, I'm not set on which one suits me the best. The program has set rep numbers (3x10, 3x12 ect) adding 5-10lb a week, whereas I have always used rep ranges (3x8-12 3x5-10) and increased the weight once I’ve reached the top of the rep range on all go 4 times a week, if you really really wanna do the 5x program then you could do it so its like Monday: 1, Tuesday: 2, Wednesday: 3, Thursday: 4, then go do Monday: 5, Tuesday: 1, etc so that every week your split is gonna be off by a day. I enjoy going to the gym and I thought 4 days was too low, so I added my own accessories lift day where I can focus on lagging muscles and I'm loving it I'm a lifter for about 2 years and I am about share my update on Jeff's Intermediate program which is the Size and Strength 4X a week routine. There’s different ways to calculate 1 rep maxes I think, like using a calculator to give you an estimate. 2017;35(11):1073-1082. Good program, does get draining cuz you’re hitting legs every other day. It’s a 6 day upper lower. The even weeks were an upper/lower split, which I liked the change of pace each week. Then run it for at least 6-8 months. 33 votes, 13 comments. Track your lifts, set goals, and see your progress over time. Is Max Size the right program or is Jeff Nippard’s Upper and Lower Strength program a better fit? If lifting is the only training that you're doing, then I would consider the upper/lower split in Jeff's Fundamentals program. Does anyone have any experience with a shorter-style programme I can pair it with, that yields good muscle-building results? My goals are hypertrophy of the upper body really, I want to cultivate mass (Always sunny reference) effici I'm doing Jeff Nippard's Upper-Lower 5-day Bodybuilding Program for last 4 weeks, but each session feels pretty long—around 1. Add a fifth day for lagging body parts. Hey peeps! I am a 27M (6 years gym experience) who has been only doing jeff nippard programmes for nearly the past three years. Which is an interesting point. I did this instead of another round of upper lower because I wasn’t used to such high frequency. I'm about halfway through. Get the Reddit app Scan this QR code to download the app now 9 week upper/lower split question r/JeffNippard. No, but also not advanced or how you want to call it. I started phase 3 (which is full body 4x/week) and had to stop 4 weeks in. Also adding some sets of pull-ups every other week. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. the Chest Flys to cable rows and add some aditional Reverse Cable Flys to the Upper days. You can tweak it into 4 sets per exercise for more volume, but 3 sets is enough and more will interfere with progressive overload. Bench went from 230x1 to 245x1 Squat went from 295x1 with a belt to 315x1 no belt in the 8-9 weeks of the program! Full body 3x or upper-lower 4x seems to be the best way to do it with upper-lower including some hypertrophy as well. Do it then go to the intermediate upper lower and later to his 4xweek full body as he suggests. It’s a 5 day split, 8 weeks, 2 phases (6 + 2 weeks). Pros: intensity cues and partials, weak points and arms day, “optimal” work for back and quads (I prefer compounds and “non-optimal” work), refreshing to get away from SBD for awhile. You should try an upper lower split and just add an upper movement to your lower day and a lower movement to your upper day. Exception would be deadlifts for me personally because each successive set is massively fatiguing and going overboard impacts the rest of the workout too much. Basically you are increasing the reps/sets each week and then after 3rd week you increase the weight and go back to the lower rep/set range. 67 so when you squat you have 25cm of more rom, when you bench you have 15cm more rom and this for every exercise. 87m and Jeff Nippard height Is 1. I followed the 4 day version and when I could fit in another session I would do that (the program has an optional pump day for your arms and delts, so that's usually the one I did on fullbody weeks, and on upper-lower weeks Get the Reddit app Scan this QR code to download the app now Discussion of Jeff Nippard, his programs, his videos, and general fitness Upper/Lower and High The past 7 weeks I ran Jeff Nippard’s full body hypertrophy program which is 8 weeks. com. So I think he calls it 'ultimate PPL' because even if the main structure of push pull legs remains, it has some nice variations that help to better handle volume and frequency. JEFF NIPPARD’S - UPPER/LOWER SIZE AND STRENGTH PROGRAM 4 For customer support please email info@strcng. 6 days a week, progressive overload and focus on compound lifts with a deload week between phase 1 and 2. Discussion of Jeff Nippard, his programs, his videos, and general fitness Jeff has included 12 sets for chest & back which will be absolutely adequate as long as you train with intensity. If you understand the principles that Jeff uses in making his programs, you could take the 4x upper/lower split included in the Fundamentals program, and add an additional upper day and lower day. Jeff Nippard is not my favorite fitness youtuber, and if I would make a tierlist it would be very different than his but his advices are solid. But it depends, no matter what experience, age or so you choose when doing the quiz, as soon as you alow more than 4 training days it gives you powerbuilding, high frequency, ppl, upper lower. Given all this, a four day upper lower split is sounding pretty good. I chose Jeff Nippard’s Glute Hypertrophy programme. I personally enjoyed the mix of full-body and upper lower splits. That worked for me but I was getting very tired due to the high volume. Back to upper/lower split for me, which I enjoy far more Discussion of Jeff Nippard, his programs, his videos, and general fitness Members Online Beginner doing the Pure Bodybuilding Upper/Lower and I have some questions. So as a thanks I entered the entire upper lower program into boostcamp and made it sharable . Hello! Can someone share Jeff's Upper/Lower programs? Locked post. Discussion of Jeff Nippard, his Well, Bugenhagen agreed with a lot of things that Jeff Nippard said. Many of his programs turn out very similar overall volume honestly so you can go with either the Upper/Lower or the PPL and do well. It says on the website that they come with excel spreadsheets but I haven’t found them. You have the upper body and you don't have the legs, you got a problem building the lower body No, you don't understand. You need to have a clear goal in mind. So like your typical upper body day, start with like bench press. I’m currently running this program and have already noticed strength gains in my bench press after just 3 weeks. ASK - FITNESS David grey UPPER BODY Basics program i Plenty of volume to grow the upper body while still building a strong, functional lower body. Upper Lower is fine. Get the Reddit app Scan this QR code to download the app now Pure bodybuilding program jeff nippard . It's more of a matter of avoiding doing the F-tier shitty exercises than doing only S-tier exercises. I do an upper / lower but add arms onto my lower day so it's more chest + back + shoulders and then arms + legs + abs. I am on my 10th week of the fundamentals hypertrophy (did 1st 8 weeks of full body, now I'm on the upper lower). Discussion of Jeff Nippard, his programs, his videos, and general fitness Upper / Lower Size and Strenght - 4X Just an FYI, you're missing the upper lower pdf. 5% and wave 3 is 80%. Does someone have Upper Lower from Jeff Nippard? comments sorted by Best Top New Controversial Q&A Add a Comment I do an upper / lower but add arms onto my lower day so it's more chest + back + shoulders and then arms + legs + abs. Would anyone happen to have the spreadsheets? TL;DR - I just need the excel spreadsheets for his Upper/Lower and PPL programs. Cite: "you should stick to a simple linear progression: consistently add the same load over a period of time rather than making big jumps less frequently. So that 18-22 sets, mostly 8-15 rep range. Love it. jeff nippard’s - upper/lower size and strength program 86 upper lower jeff nippard’s 4x per week size and strength program this document is the intellectual property of jeff nippard unauthorized distribution of this document is strictly prohibited and violators will be prosecuted. Everyone has their own thresholds and it’s good to push your limits but do so intelligently. Personally I would throw shoulders (and forearms) on lower day, and hit legs harder with 4+ sets of 1-2 exercises instead of 3 exercises. It’s one of the programs in my queue! I guess you could do LUL one week then ULU the next and increase the total number of sets if you can handle the volume per workout. Correct me if I'm wrong but i heard that most of Jeff Nippard's work is top level. I’m thinking of doing his upper lower is this a good Get the Reddit app Scan this QR code to download the app now Jeff Nippard Upper Lower . I have gone to the gym before in various occasions since years ago but never for more than 3 months constant, so I am still a noob/beginner. So Upper / Lower has 5 exercises plus 6th that you decide on your self and its 15-20 reps max fatique / pain. If you can recover from 5-6x, go for it. As a “fundamental” program designed primarily for novices, I believe it worked pretty well for me. 5-2 hours. You could put in the weight you hit for twelve reps, get the estimate then multiply by 0. Other benefits of the split are that every day is different, lends itself well to DUP, and joint recovery is pretty good because you aren’t hammering your elbows 4 days per week like traditional PPL/bro split. It’s a full body split with an emphasis on the big lifts and supporting accessory work using RPE style progression. Ive already run his fundamentals and upper lower and they were really good but I tried starting his powerbuilding phase 1 month ago and slightly pulled my hamstring on the first set of squats so yesterday I went lighter by 5% and it felt like rpe 9 in the first week thats crazy. You can't do that program because your height Is 1. I didn't do Nippard's but did do high frequency (one compound per day, then one exercise per muscle group using machines and dumbbells--e. I just read through Jeff's Upper Lower Program and a thing that really stood out to me was that it is really push focused. | @jeffnippard Get the Reddit app Scan this QR code to download the app now. As much as I love connecting on social media, I am not able to reliably respond to the questions I receive across platforms so please direct any questions to the email above. This workout routine targets all major muscle groups for optimal strength and growth. The volume was killing me. Currently I'm doing Rope Cable Crunches 4x10-12 on my two Lower body days and Hanging Leg Raises 3xto failure on my Pull day. As avid Jeff fans will know there was another gap between 2&3, so I went back to Jeff's PPL 6x per week before Powerbuilding 3. Upper/lower, PPL and 4xweek full body are more bodybuilding style. It can be run as a 4-day or 5-6 day version. squats + leg curls + leg extensions + lat pulldown + dumbbell incline press + seated calf raise + bicep curl + tricep overhead extension + lateral raise). Access Jeff Nippard's programs and customize your own workouts. His power builder looked interesting with the weekly switch between full body and upper lower. Upper lower 6 days in a week is insane. I am currently doing the upper/lower program right now and l like it a lot. It's free to use! Try Lyfta on Google Play or Apple App Store and let us know what you think — your input helps us improve! We welcome all feedback, so feel free to roast us if there's anything you'd like to see done I’ve made the decision to begin Jeff Nippard’s fundamentals program upper/lower 4x a week, I’m unsure on how to progress with it though. I almost want to say is irresponsible of Jeff to release that. Coming straight to the pros and cons: Pros: Get the Reddit app Scan this QR code to download the app now Jeff Nippard Upper Lower Excel Spreadsheet . PHUL (Power Hypertrophy Upper Lower) is a pretty popular one and combines a bit of everything with both strength days and hypertrophy days. r/JeffNippard. Currently I'm more leaning towards trying full body 3x for a month and then decide to keep going with it or switch to upper-lower 4x instead. I don’t know how anyone can recover from that. I can hit everything two times a week and I also can do a 5th day every other week too which lets me add in a bit more arm, side delt + abs every so often which I enjoy Please use new reddit for the most up to date sub rules and sidebar info. Jeff nippard has a Bench press specialisation program with a built in upper lower split which focuses on improving your bench press strength, I could hand you the program over just PM me. Because MOST people that use Jeff’s programs think more is better. Then instead of going into OHP or curls or whatever you do next, do a couple sets of squats. Hi friends! I am following the upper/lower split of the Fundamentals of Hypertrophy book (3 months), but don't understand how I should progress related to weights. Also there is not much rear and side Delt work in comparison to the front Delts. I can’t. This is the second program I've ever ran so I'm satisfied with the results and enjoyed the style of lifting. Join the Boostcamp Plan The program shifts between fullbody and upper-lower split from week to week. The first 6 weeks has 3 days lower body, 2 upper body (but one also has some glutes) days, while the last 2 weeks hits the glutes every day, and has upper body sporadically. I probably won't run it again for awhile because I would get bored. I think about changing e. I have a very muscular lower body, but when lean, it lacks in size compared to my upper body. I don't like how many of the accessories are in the 15-20 rep zone so I tried to swap some of those with a more traditional 8-12 rep zone. Yeah, 3 actual working sets not including warm-up etc. Wondering if it’s a useful approach or just something different to entice folks. I have taken the “quiz” and I get suggested to use the “upper lower size and strength” program and the “high frequency full body” program. Get app Get the Reddit app Log In Log in to Reddit. And this take a toll on your body. For example the 4 day x week program is push pull legs full body, and the 5 days per week program is push pull legs upper lower. As you may know this is an Upper-Lower split and has good emphasis on Strength compared to hypertrophy. Also Jeff has made the program brilliantly. The full body split has been fun with lots of new to me movements. Personally, I thought his previous "The Ultimate Push-Pull-Legs System" was better. He had intentional lower intensity sets, but I always felt unfulfilled going to rpe 6. His online program quiz gave me "Upper/Lower program" as the best fit (marked that I have 2-5 years of experience, want 4 days split, want even progress in strength and muscle gain) Wondering why the Upper/Lower and not the PB program? Which of them do you find better? Boost fitness with the JEFF NIPPARD (Upper Lower 4 Day). Lyle McDonald generic bulking routine is an older but decent hypertrophy template. Discussion of Jeff Nippard, his programs, his videos, and general fitness Get the Reddit app in that case I will only 3 lower body days and 2 upper body All good gains though. . All of the upper body can be a lot to hit - and I usually find that I can cook my legs way faster. Powerbuilding programs are apart. You have the upper body, but you don't have the lower body, you got a problem building downstairs. 0 dropped. Just 3 sets of 8 hammer curls on one day and 3 sets of 10 dumbbell supinated curls on one day is this really enough? On the first lower day there is no calves implemented? I personally added additional volume for my biceps on the upper body days and additional volume for my calves on lower body days. In that time I have repetitively done his: pure bodybuilding program -high frequency full body upper lower fundementals hypertrophy ultimate push pull legs sytem Tl;Dr- Bought Max Size and am in the middle of a recomp. If I run the quiz on Jeff page I "shouldn't" run powerlifting. It breaks up the monotony most programs have. I would think focusing on a particular muscle group as a beginner could lead to imbalances, and incorporating more into a program as a beginner without understanding the physiology behind it could also cause problems and injuries. Goal is to lose about 3-5% body fat, build out chest, shoulders, arms and legs. Hello. Overall program review and highlights I appreciate Jeff very much and for a while wanted to try his programs. Ate at a deficit (obviously) but calorie cycled and ate at or close to maintenance during the odd weeks and a bigger deficit for the even weeks. I’ve been lifting for only 3 months (I mistakenly started on his 4-day PPL - have seen some minor results though), so still a beginner but I do have some limited experience. Also I would definitely hit both upper and lower chest twice a week, and only hit front Delts if I had extra time. I’ve been lifting on and off for about a year every time I make decent progress something comes along in life and I have to leave the gym but for the past month I’ve been running Jeff’s upper lower program 4 day program and it feels great but the strength gains feel slow compared to when I ran SL 5x5 last year I’m looking to gain strength primarily (powerlifting focused) and add some Well I'm a beginner as well, here are my 2 cents: I would stick with his upper/lower. I have to do the 4x, and even that is difficult on full body weeks. Most desired for a total newbie is full body workout but I think upper/lower will also do very well Reply reply Now I’m trying Jeff Nippard’s fundamentals hypertrophy program (Upper/ Lower) and I’m having a few questions The programs seems really low volume. Following week my body adapted and I have been able to run the program without any changes . For squat, wave 1 is 75%, wave 2 77. I didn't put ALL the notes in there, but all 10 weeks are with some very slight variations. Fucking primo. Discussion of Jeff Nippard, his programs, his videos, and general fitness I do recall watching a Jeff Nippard video in which he talked about certain research showing that flat pressing activates the lower portion of the pecs to a similar degree that decline pressing does, whilst decline pressing does not activate the rest of the chest as much as flat pressing would. If anyone has suggested for a similar program please let me know. Posted by u/fittech96 - 27 votes and 1 comment So yeah I want to try either Jeff Nippards Upper/Lower or his PPL program. Lastly, I chose glutes as my weak point and I’ve seen amazing growth adding 50+ lbs. Fundamentals, int. Misses Out a thing or two but, besides that it is complete… I'm pretty new to the gym (14m, 5'5, 121lbs) and I only have 4-5 days to workout per week (which is why I choose the Upper Lower split). You have 2 copies of the PPL. Before starting the program, you will choose 2 or 3 bodyparts you want to focus on most, and be consistent with training them as your “weak points”. I'd take a wild guess that Jeff has you training at an RPE 7 on most exercises as I've seen that in a lot of his other programs, personally I would ignore that part and train to complete failure. I’d do Monday/Tuesday, rest Wed, hit it hard Thursday/Friday, rest the weekend. I have the PDF ebooks but not the spreadsheets. I’d recommend working in arms on your lower day. I am doing the upper-lower split, added some more rear shoulder and trap training on upper days and additional calves training on lower days. I've been running the program for about 8 weeks and have found that some of the upper days (particularly weeks where you reset number of reps but go up in weight) are a bit easy on the chest, volume-wise. Would you suggest the PPL or Upper Lower programs? What about the Power building program? Are there 2 programs I can run back-to-back for novelty and would complement each other? I'm not 100% sure whether I lean towards pure hypertrophy training or a mix of bodybuilding and strength training. It does have a bit more volume on the assistance exercises than the full body split, thanks to having another day in the gym per week. I want to run the program again as I did make a lot of progress during the course of the programme but shall I have a deload/rest week from training then restart it or shall I just start again from week 1 with no deload? I'm pretty new to the gym (14m, 5'5, 121lbs) and I only have 4-5 days to workout per week (which is why I choose the Upper Lower split). I'm enjoying it, but I had to make some minor changes. But this one has an arm day added, and in the pdf it doesn't state how it is supposed to be run. Discussion of Jeff Nippard, his programs, his videos, and general fitness I just went through the ones I have (all of them) and they all have upper chest. New j sports sci. I’m probably a high level intermediate or low level advanced lifter that does mainly “powerbuilding” (I like training for strength and hypertrophy). First week from 9 week upper lower split UPPER #2 BARBELL OVERHEAD PRESS WIDE-GRIP PULL-UP BARBELL CLOSE GRIP BENCH PRESS CABLE CLOSE-GRIP ROW CABLE FLYE 21s MACHINE CHEST-SUPPORTED ROW W/ BAND SUPINATED DUMBBELL CURL UPPER BODY WEAK POINT 1 Hey guys I recently read new study on training to failure and watched some Mike mentzer and started doing like 8 sets per week for bigger muscle groups and like 3-6 for smaller groups but doing Rir 0 (reps in reserve) on compounds like bench and squats or failure on less injury prone ones. Scam alert a MF bastard named u/Aware_Ad_9065 is trying to scam people's be careful fellows and report his profile ,if you can for more context check the screenshots in body text , I am attaching the screenshots be careful fellows and keep lifting , have a nice day ♥️ Is a 4 days upper/lower split better than the 5 days body part specific split? It seems like on the 5 days split you only do 1 day of back, chest and… All Jeff Nippard programs are bad because he design the workout around his body and not for general population. Ive just completed the upper lower programme which is 9 weeks long. to my hip thrust working sets (so far!). We would like to show you a description here but the site won’t allow us. Upper/Lower Fundamentals I’m starting Jeff’s upper lower fundamentals programme tomorrow. I like that he uses real barbell movements over machines and selects his assistance work intelligently. Please allow 3-5 business days for an email reply. I am just wondering what comes next if I want to do an other full cycle after my first 9 weeks. g. Have a upper day dedicated to bench and another to overhead press, then the lower days, squat and deadlift. Discussion of Jeff Nippard, his programs, his videos, and general fitness Members Online Skipping gym due to time constraints, should I decrease volume or add supersets All his reasons for bro splits over upper/lower related to subjective enjoy-ability; (pump, and feeling like you killed a bodypart) Except for one thing: looking less 'full' in the arms. I was able to get the plan thanks to this subreddit, but couldn't imagine using a Google Sheet to track workouts. Folder contains all the jeff nippard programs + a few for womens. If you're targeting 4 days a week, generally either Upper/Lower or full body programs would still be the best imo. 7. Or check it out in the app stores     TOPICS Jeff Nippard Upper Lower . I can hit everything two times a week and I also can do a 5th day every other week too which lets me add in a bit more arm, side delt + abs every so often which I enjoy Jeff's Upper/Lower program Bench press reps mistake? I bought this program recently ant it follows the 3 week "pyramid" principle. I have done Upper Lower version of the fundamentals program and am currently on week 11 of the PPL (or LPP in this case) and I love it. I'm a lifter for about 2 years and I am about share my update on Jeff's Intermediate program which is the Size and Strength 4X a week routine. Apologies again for this tangent however it sort of reflected the uncertainty of the time. I’m also trying to work on arms so biased Hi guys, I'm looking at combining Jeff Nippard's Arm hypertrophy with another programme but I'm not sure how best to do it. First exercise is strenght based ussualy 75 - 80% 1 RM. If training for strength, just keep going heavier and don’t bother with a fifth day. People here seem to have conflicting reviews on this program. I’d rather do a PPL on a 6 day program but that’s preference. EDIT: if I’ve lost both strength and size on a hiatus and want to gain it back, what are y’all’s thoughts on running the PB program and then cycling one of the hypertrophy programs in between the PB phases, like doing PB1, then upper-lower or ppl, and then doing PB2? My OHP weight is slow to increase so quantifying my strength this way has been beneficial. xrrw wjetb ffdwhd xgvta ktip epomc hfpd pqpl cgm zanvzcgs