Upper Lower Size and Strength Program | Jeff Nippard Fitness

Upper Lower Size and Strength Program

This program is designed for intermediate to advanced trainees who have surpassed the “newbie gains” phase but want to keep driving progress forward.

Intermediate - Advanced
Sale price$39.99
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WHAT’S NEW?

This program includes adjustable body part weak point exercises so you can prioritize and develop your specific weak areas. I personally added additional volume for my biceps on the upper body days and additional volume for my calves on lower body days. 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”. As an intermediate-advanced lifter, it is important to get more specific with your goals and give weak areas increased focus and attention.

This program uses rapid wave loading as the main progression scheme to drive size and strength gains forward. Because research suggests that you should train reasonably close to failure to maximize hypertrophy, it is important that we take sets adequately close to failure in this program. In fact, some exercises will have you pushing beyond the typical failure point through the use of specialized intensity techniques. Granted, because high effort training can take a toll on one’s ability to recover properly, it is important to manage effort appropriately from week to week. For this reason, we are “waving” effort in 3-week minicycles. Week 1 will function as an intro week and then intensity increases in Weeks 2 and 3 before returning to baseline in Week 4.

Because this program uses a rapid wave-loading strategy, Weeks 1, 4, and 7 function as “mini-deloads” to ensure adequate recovery in response to the increasing training intensity throughout the waves. The entire program builds in a systematic way to prevent both under-training and over-training.

“Science-based” has become a bit of a buzzword for training programs, but how many are actually built around research-driven and field-tested principles? This program dedicates more pages to explaining the theory and science behind the program than to the program itself. With 32 unique scientific references, you can rest assured that everything in your program is backed by both research and experience.

TRAINING SPLIT BREAKDOWN

WHAT’S INCLUDED

  • Exact sets (warm up & working), reps, exercises, rest times and RPE targets
  • Tracking sheet within the program
  • AMRAP testing protocol at the end to test your progress
  • Deload week to help manage recovery
  • LSRPE tracking for accountability (how hard was your LAST set?)
  • Coaching notes from me: technique and mind-muscle connection cues for every exercise

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

The program details the number of sets for the upper body and lower body for each workout. If you find the volume to be too high or too low for your specific abilities or goals, knowing the exact volume numbers you’re working with each workout is important. Most programs just give you sets and reps and tell you to do it. This program gives you extra information to make it easier to adjust the program to your individual needs, if needed.

This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet that auto-populates the exact weights you need to use for each lift, including boxes for tracking weights on every exercise.

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

WHAT YOU WILL NEED

FREQUENTLY ASKED QUESTIONS

If you are still in your first year or two of training, I’d recommend running through my Fundamentals Hypertrophy Program at least once before advancing onto this routine. While it is hard to define training advancement (since not all years in the gym are created equally) this program was written for people who have been taking their training seriously for at least 2-5 years.

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.

There are two different versions of this program. A four times per week option and a six times per week option. Simply choose the version that best fits your schedule.

To run the program exactly as written (without any substitutions), you would need gym access as there are a few cable and basic machine exercises included. However, because there are exercise substitutions included for every exercise, you can run this program with basic lifting equipment and easily swap exercises and tailor it to your situation.

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 84 reviews
80%
(67)
12%
(10)
6%
(5)
1%
(1)
1%
(1)
J
Javen Jamison
Upper body

I’ve been through countless training phases over the years, but this upper body program genuinely stands out. It’s not just well structured, it’s inspiring. From the very first week, I felt a shift. The workouts are intelligently designed, pushing you to challenge yourself while building consistency and momentum. Every session felt like it had a purpose, and the progression built into the plan is nothing short of brilliant.

Thanks to this program, I’ve hit personal records I haven’t reached in nearly seven years. That kind of progress doesn’t just happen. It speaks to the quality of the programming, the intensity it encourages, and how it reignites your drive to push past limits. More than just physical gains, it’s brought back that fire I had when I first started lifting.

E
Eduardo Calixto
Good Program

It's been about 5 weeks so a little over a month of me doing this workout routine. And I have to say it has done a lot. Now keep in mind I came into this guestimating my 1RPM and learning as I went ( especially with what RPE meant) mostly because I was too stubborn to read directions. But even still I have seen a lot of progress. Especially with my chest which I didn't think would be effected this much, as I had just gave up before the program because I had tried everything. Keep in mind this is about maybe my 2nd to 3rd year of exercising and the last year I wasn't being concistent because of just general fatigue and plateaus. But now I've seen growth which is honestly really exciting. Honestly if ur just looking to exercise 4 days out of the week, go relatively hard and willing to put in the time I think you'll enjoy it and see the progress you want. Will say it's more hypertrophy then streangth but that's what I wanted anyways. 100 recommend but gym def needed.

M
Matthew Frost
Fun a** program

Amazing cross between strength and hypertrophy. Progressive overload is well calculated and each week builds nicely. Very happy with progress so far

C
Corentin V.
Amazing Program !

I never thought i would love training this much, this program enable you to make great progress even for intermediate lifters. You can change exercice if you dont like/feel confortable, only thing bé prepare to have 1h30 workouts. But i love it so far i have great energy throughout the workout !

T
Tommy Asfaha

Upper Lower Size and Strength Program