Fundamentals Hypertrophy Program | Jeff Nippard Fitness

Fundamentals Hypertrophy Program

Jeff Nippard’s Fundamentals Program is perfect for beginner to intermediate lifters looking to build muscle while gaining strength.

Beginner - Intermediate
Sale price$39.99
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What’s Included

  • Monday: full body #1
  • Tuesday: rest
  • Wednesday: full body #2
  • Thursday: rest
  • Friday: full body #3
  • Saturday: rest
  • Sunday: rest
  • Monday: upper body #1
  • Tuesday: lower body #1
  • Wednesday: rest
  • Thursday: upper body #2
  • Friday: lower body #2
  • Saturday: rest
  • Sunday: rest
  • Monday: chest and triceps
  • Tuesday: legs and abs
  • Wednesday: back and biceps
  • Thursday: rest
  • Friday: legs and abs
  • Saturday: shoulders and arms
  • Sunday: rest

Each routine is 8 weeks long and you have the option to start with whatever program fits your schedule best. After you finish the first of the three programs, you are instructed on how to advance to the others included. Each routine is designed to use a simple, linear progression: the most effective and efficient way for beginner-intermediate lifters to progress with BOTH muscle and strength gains.

What’s Included

You Will Also Get

Program Explained: the science behind the program (26 scientific references)

This section of the program explains exactly what is wrong with most popular training programs and why the fundamentals method is more effective. It also explains the program’s details like volume, intensity and frequency in simple, science-based terms.

In case there are any exercises you’re not sure how to perform, I’ve included demo videos for every exercise.

There are also technique cues from me within the program itself so you’ll know exactly how to tweak the form for best results during training.

  • Exact sets (warm up & working), reps, exercises and rest times
  • A complete warm up routine
  • Tracking sheet within the program
  • LSRPE tracking for accountability (how hard was your LAST set?)
  • Coaching notes from me: technique and mind-muscle connection cues for every exercise

This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet that includes boxes for tracking weights on every exercise

  • Anatomy and biomechanics section
  • A complete FAQ’s section
  • Training support & customer service

WHAT YOU WILL NEED

FREQUENTLY ASKED QUESTIONS

Yes! If you are still in your first year or two of training, this program was made for you.

Yes! Anyone who is looking to build muscular size and strength will benefit from this program. This program will build all the muscles of the entire body proportionally. If you’re looking for a little more focus on lower body or glutes, you can check out my Women’s Specialization Program or Glute Hypertrophy Program.

Because of the Exercise Substitutions section, it is doable. For example, if you can’t bench press, you can replace the bench work in this program with dumbbell press, machine chest press or dips and run the rest of the program as is. If you can’t deadlift, you can replace the deadlift work with hip thrusts and/or lower back extensions. If you can’t squat, you can replace the squat work with front squats, hack squats or leg press. If you buy the program and aren’t sure if you can tweak it to fit your needs, feel free to reach out to my coaching support team and we will help you adjust the program or offer a refund if it ends up being unsuitable for you. However, because one of the main objectives of this program is to increase strength on the Big Three lifts, if you’re unable to perform any of those lifts, this is not the best program for you at this time. I suggest you consider running one of my other programs instead. Feel free to try my free program selector to find which program is best for you.

There are three separate 8-week splits included. The Full Body Split will have you in the gym 3 days per week, the Upper/Lower Split will have you in the gym 4 days per week and the Bodypart Split will have you in the gym 5 days per week. All three splits use similar exercises and volumes, so you can run whatever split best suits your schedule. You also have the option to run all three splits one after another.

You only need a power rack, barbell, bench and (ideally) some dumbbells to run this program. Because there are exercise substitutions included for every exercise, you can run this program with basic lifting equipment and can tailor it to fit your situation. To run the program exactly as written (without any substitutions) however, you would need gym access as there are a few cable and machine exercises included as well.

If you have any other questions, please feel free to reach out to my coaching support team at any time.

Yes. While it builds on the core principles from Pure Bodybuilding, this program features new exercises, a new, hybrid split that I’ve never released before, periodized effort ramps, and a hypertrophy-optimized structure influenced by my recent co-authored research.

Customer Reviews

Based on 383 reviews
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(303)
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Steve Hughes
Great exercise program

The program is great for customizing to fit your needs and exercise schedule. I recently had a hip replacement and the program allows me to substitute different exercises that are within my limitations. The only bad thing is it's difficult to track how much weight you've been lifting.

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Soledad Suarez Alvarado

Hi Jeff,
the program is amazing. Right now I'm doing the 4 day program, but when I start studying I will do the 3 day program. I hope that I will be doing your program between 1-2 years and then pass to the next level.
Salutations.

J
Jenifer
Herpes cure

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Robin Hedvat
Not for me

Took the quiz to find the right program for me and it suggested this one. Bought it, saw the program, immediately bought another instead. It’s probably good for people with literally 0 experience. I have a ton of experience, just haven’t been consistent for 1 straight year yet.

D
Dave Beresford
Great progress so far!

I am starting my fourth week with this program, and I'm seeing some excellent gains. My shoulders are wider and fuller, and my quads and lats are really taking shape nicely. I have been going to the gym 2 days a week for the past year using Jeff's "The Essentials Program" which laid an excellent foundation for the "Fundamentals Hypertrophy Program". I've been religious with my gym attendance on the previous program, but felt like I wasn't growing. Now that I'm 3 weeks into this new program, my wife and I have noticed significant progress.

I have also noticed my ability to lift heavier is slightly impeded now that I added a third day per week (less time to recover between deadlift/bench/squat days), but I'll take visual growth over new PR's at this point.

I think I'll run through this 8 week program 2-3 times. I love that you have the option to add additional days in the gym with this program (keeps things fresh). Jeff's programs are beautifully crafted. I try to read the cue's on each lift and dedicate myself to a solid mind muscle connection on each and every lift, and it is truly beginning to pay off.

Thanks Jeff and team!