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JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 1: DAYS 1-4
BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 70% 3-4MIN 25 Kg 30 Kg 32.5 Kg 32.5 Kg SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

DEADLIFT 2 8 65% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
25 Kg 25 Kg 25 Kg 25 Kg TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 6 2-3MIN 25 Kg 32.5 Kg 32.5 Kg 32.5 Kg TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD

DUMBBELL WALKING LUNGE 2 20 EACH LEG 7 1-2MIN 4 Kg x 2 4 Kg x 2 TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
DAY 1

A1: LEG EXTENSION 3 15 7 0 MIN 18 Kg 18 Kg 18 Kg FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT

A2: SEATED LEG CURL 3 15 7 1-2MIN 25 Kg 25 Kg 25 Kg FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT

STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
12 Rep 12 Rep 12 Rep
DON'T BOUNCE

TOTAL SET VOLUME: 20 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 4 75% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
10 Kg 12.5 Kg 12.5 Kg 15 Kg
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS 3 8-10 7 2-3MIN 4 Kg x 2 4 Kg x 2 5 Kg x2 5 Kg x2 BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT

WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
BW x 10 BW x 10 BW x 10
YOUR SCAPULAE RETRACTED
DAY 2

LOW-TO-HIGH CABLE FLYE 3 12-15 8 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
4 Kg x2 4 Kg x2 4 Kg x2
Bench ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER

DUMBBELL ISOLATERAL SKULL 3 12 8 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
CRUSHER 3 Kg x2 3 Kg x2 3 Kg x2 WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN 3 Kg x2 3 Kg x2 3 Kg x2 TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

AB WHEEL ROLLOUT 3 6 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
1:20 Min
Plank SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP 4 6-8 7 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING

PENDLAY ROW 3 8-10 7 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 8 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 8 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE

A1: REVERSE GRIP EZ BAR CURL 3 20 9 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS

A2: SUPINATED EZ BAR CURL 3 15 9 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS

DUMBBELL PREACHER CURL 3 12 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 4 72.50% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 60% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

CABLE PULL THROUGH 3 20 8 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 7 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 7 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL 3 12 7 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND

STANDING CALF RAISE 3 15 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 1: DAYS 5-6
BLOCK 1 8 WEEK TECHNIQUE PHASE

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 6 70% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES

MILITARY PRESS 3 5 80% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

PEC DECK 3 15 7 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
DAY 5

CABLE LATERAL RAISE 3 8 8 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT

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