Jeff nippard ppl hypertrophy pdf

Jeff Nippard's Hypertrophy program. Hey guys. I've just started Jeff's Hypertrophy program about a week ago and I'm loving it so far. I found the ebook portion online for free but was wondering if buying the whole program with his vids included makes it any more worth it to buy? Thanks in advance. Imo it's the support of Jeff Nippard by paying ...

This Push/Pull/Legs program is divided into two discrete training blocks with separate primary goals. Block 1 focuses primarily on mastering technical execution while building up a large work capacity through progressive load increases at a relatively high set volume. This work capacity will equip us with the abilities needed to optimize ...Hello everyone! I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. This channel is dedicated to ...Upper day 4. (shoulder) dumbbell press 4setsx8reps with dropset to failure (8rm) 1 min break. (Shoulder) dumbbell side lateral raise (elbows slightly bent in order to take out bicep and traps from doing the work) : 3x12 full motion, 3x12 upper half, 3x12 lower half. (Shoulder) leaning side lateral 3x12 Rear delt raises (AThlean x)Nippard knows what he's talking about, so the programs he writes shouldn't be modified too much. You're hitting all upper muscle groups twice a week. That's enough for good hypertrophy if your nutrition and recovery are on point. Did one upper and one lower day.00:00 Intro00:44 Jeff Nippard's programs01:28 What's included03:04 Program design04:18 Pros06:07 Cons10:03 Gym vs. Calisthenics10:46 Minor discrepancies12:06...

Jeff is a professional drug-free bodybuilder and powerlifter. Through his informative and entertaining Youtube channel which has gathered a fan-base of over 800, subscribers, Jeff aims to share the knowledge he has gathered through university education and field experience with others who are passionate about the science behind building muscle ...JEFF NIPPARD S CHEST HYPERTROPHY PROGRAM 17. 18 WARM UP After the general warm up (see instructional videos), and before beginning ANY training session, begin the workout by pyramiding up in weight before tackling the working sets. For example, if you were working up to sets with 80% of your 1RM, you could warm up as follows: Bar x 15 …Back with another Jeff Nippard review! Today it's his Push Pull Legs program. Enjoy!The Program: https://shop.jeffnippard.com/product/intermediate-advanced-p...This narrative review aims to synthesize existing evidence on what constitutes proper RT exercise technique for maximizing muscle hypertrophy, focusing on variables such as exercise-specific kinematics, contraction type, repetition tempo, and range of motion (ROM). We recommend that when trying to maximize hypertrophy, one should employ a ROM ...Lifting Solutions and Critiques. For discussion of lifting routines from established beginner to home made customizations. Need help programming, finding a routine, or just confused in general? Looking for the next step after SS or SL, or maybe certain parts of your body are lacking by comparison? Feel free to post, and we'll do the best we can ...

PPL is a hypertrophy program and AX-1 is really a beginner program for basic athleticism. I've done AX-1, AX-2, Monster Maker, Max Size, Old school iron and currently finishing up Total Beaxst. But I recently did Jeff Nippard's High Volume High frequency program and I saw more visible muscle growth and strength gains in 10 weeks than I've ...Then once I did 1 again I put 40 on squat, 25 on bench, and 40 on deadlift. Basically it went from Squat: 315-335-360-405 Bench: 205-215-245-270 Deadlift: 315-315-355-405. I also switched to lowbar squat on my last run, which is mostly why it went up so much. But i had powerlifting goals and all of these programs helped me understand the basics ...On the Small Business Radio Show this week I talked to Jeff Immelt, former CEO of GE about his new book “Hot Seat”. How business leaders navigate change. Many former corporate CEOs...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 of the main lifts, including boxes for tracking weights on every exercise. over 70 video demos by Jeff, illustrating every exercise. volume analytics for each and every body part.

Play it again sports fairview.

Jeff Nippard’s Upper Lower Size and Strength Program is the most intense program to date. It includes an individualized weak point prioritization component to address your individual weak points. While it is intended to build upon my Push Pull Legs Hypertrophy Program, you can still run the Upper Lower Program without having to run the PPL ...Nippard also mentions that if you have the goal of gaining or losing body weight, you should adjust your expectations accordingly. He recommends to focus on the following coaching tips: Take a 1.5 ...Chris-Bumstead-PPL-pdf.pdf. California State University, Fullerton. BUAD MISC. Beginner main workout PDF (phase 1).pdf ... // PPUULLLL // LLEEGGSS HHYYPPEERRTTRROOPPHHYY FFOOCCUUSS WWOORRKKOOUUTT PPLLAANN FFOORR IINNTTEERRMMEEDDIIAATTEE LLEEVVEELL by JEFF NIPPARD HOME WORKOUTS ! ... This question was created from Test 3 Study Guide.pdf. Q&A.This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about: •Macros and Micros. •Nutrient Timing (Pre/Intra/Post Workout) •Hormonal Optimization. •Carb Cycling & Refeeds. •Optimal Supplementation. •And much, much, more! If you want to learn how to transform your body by building muscle while ...There's no best program for hypertrophy. Any basic PPL or U/L split is considered good for hypertrophy IF you're doing high enough volume (8-12 rep range), and intensity (RPE > 7) while incorporating progressive overload. Just Google literally any program and STICK to it. Don't forget recovery! protein and sleep are necessary. Reply. MeGoingTOWin.Jeff Nippard’s Chest Hypertrophy Program is designed with the specific purpose of maximizing chest development, improving shape and increasing strength.With this 8-week program, you will not only increase your pec musculature, but learn the scientific principles behind why certain exercises are better than others, what rep ranges and progression …

Volume (the number of tough working sets per week) has been described as having a dose-response relationship with hypertrophy in the scientific literature. This means that more volume causes more growth (up to a point). If a higher training frequency allows you to perform more weekly volume, that should lead to more muscle growth (again, up to ...I'm still mostly following Revival Fitness' 4-day upper/lower. But I've incorporated some aspects of Jeff Nippard's program and made some tweaks. Revival Fitness is very much a barbell/free weight biased guy (though he has embraced machines and cables a lot more in recent years). Whereas Jeff Nippard loves machines and cables.30. JEFF NIPPARD. ARM HYPERTROPHY PROGRAM. 2. ABOUT ME Jeff is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 prior to which Jeff was a two-time Mr. Junior Newfoundland title-holder for 2009 and 2010.citation preview. bench press jeff nippard's sp ec i a l i z a t i o n p r o g r a m bench press jeff nippard's sp ec i a l i z a t i o n p r o g r a m table of contents about me 4 key terms 6 f.a.q 8 bench press anatomy bench press technique common mistakes warm up 18 program 13 25 31 33 program explained 60 training variables 62 exercise video links 68 disclaimer 77 about me jeff is a ...I've been running various Jeff Nippard programs over the last few years and am just wrapping up his Powerbuilding 3.0, having started on 1.0 in February and then 2.0 over summer. ... Hypertrophy biased 8~14 weeks Training History and Current Stats ... Gyms shut down hard in Toronto. I basically did a PPL minus the legs lol. https://imgur.com ...Share free summaries, lecture notes, exam prep and more!!Jeff Nippard is a pro natural bodybuilder, powerlifter, and science communicator to over 2 million YouTube subscribers. ... Women's Shoulder Hypertrophy Program Women's Shoulder Hypertrophy Program Regular price $19.99 USD Regular price Sale price $19.99 USD Unit price / per ...Jeff Nippard. This program is written for anyone who has surpassed the “newbie gains” phase but wants to keep driving progress forward. Includes two separate 8-week training blocks (push/pull/legs split) that build on one another. It is high volume and focuses primarily on muscle development with a secondary focus on improving strength on ...jeff nippard's fundamentals program / lower/upper week 1: days 1-4 day 1 4 week strength base lower body #1 sets reps rpe rest back squat 3 6 7 3-4min 1 2 3 sit back and down, 15° toe flare, drive your knees out laterally romanian deadlift 3 10 7 2-3min maintain a neutral lower back, set your hips back, don't allow your spine to round barbell hip thrust 3 12 8 2-3min tuck your chin and ...Jeff Nippard's Forearm Hypertrophy Program is designed to: Maximize forearm muscular development. Improve grip strength for heavy training. Teach the scientific principles behind WHY certain exercises are better. Illustrate how to optimize your forearm training within your training split. Show what rep ranges and progression schemes to use.

Jeff Nippard's Fundamentals Program is perfect for beginner to intermediate lifters looking to build lean muscle while gaining strength. BACK TO THE BASICS! In the Instagram age of fitness, many beginner-intermediate lifters are tricked into thinking that they need to do fancy exercises, ridiculous amounts of volume and tons of advanced ...

Just coming up to the last 2 weeks of this program. I gotta be honest I've gone through a significant size and strength difference. At the start of the program I was hitting 2 plate bench for 4 reps and it was hard. Now I'm at 10 reps for 3 sets, and everything else has seen a significant increase aswell.PPL is a hypertrophy program and AX-1 is really a beginner program for basic athleticism. I’ve done AX-1, AX-2, Monster Maker, Max Size, Old school iron and currently finishing up Total Beaxst. But I recently did Jeff Nippard’s High Volume High frequency program and I saw more visible muscle growth and strength gains in 10 weeks than I’ve ...Fundamentals Hypertrophy Program Jeff Nippard - Free download as PDF File (.pdf) or read online for free.Description. Jeff Nippard's Fundamentals Hypertrophy Program is designed for anyone with the goal of building a solid strength and muscle foundation. In the 90+ page fundamentals hypertrophy program, you will get 3 separate 8-week programs: You will learn the scientific principles behind why certain exercises are better than others, what rep ...Discussion of Jeff Nippard, his programs, his videos, and general fitness ... I’m currently on his other program “PPL” Hypertrophy program, it’s definitely way better than the fundamentals. If you’re a beginner I do recommend the fundamentals program. I tried it while bulking and noticed some nice resultsPPL is a hypertrophy program and AX-1 is really a beginner program for basic athleticism. I've done AX-1, AX-2, Monster Maker, Max Size, Old school iron and currently finishing up Total Beaxst. But I recently did Jeff Nippard's High Volume High frequency program and I saw more visible muscle growth and strength gains in 10 weeks than I've ...Jeff nippard pure bodybuilding program. If anyone wants to group buy you can post on the subreddit r/fitnessmaterialhaven . Seems as no one is starting a group buy, I'm starting one ask we speak. We just need 8 of you fine people to pitch in and collect $5 each. (Files will be shared through Google Drive.)Students also viewed. Evidence Outline 2020; BE Outline 2022; Bio final - Jsekfb; Experiencing history paper part 1-2; Assignment 2; Pwd lf w7000 0488 - Alligator Fact Sheet🏋️ CHECK OUT MY TRAINING BOOK HARDER THAN LAST TIME!: https://bit.ly/3jM1cUF🍽 THE ULTIMATE ANABOLIC COOKBOOK 2.0: https://bit.ly/2Ma9tXb🏆👕 COACHING, PRO...

Coca cola buckner.

Check kwik trip gift card balance.

The PPL split is a 5-6 day program and the Full Body and Upper/Lower programs are both 4-5 day programs. ... Jeff has achieved something rare: integrating the latest hypertrophy science while keeping the program fun and sustainable. Whether you train in a well-equipped gym or a bare-bones home gym, this program will have you covered.Really any program in the wiki is good. I think his book that comes in the program may be a good source of knowledge but I never bought one. Anyway Im just saying that any program works and Im pretty sure his program is well designed and work. If you want to support him go ahead but don't think you will be buying a secret formula.Download Jeff Nippard\'s Chest Hypertrophy Program PDF. Jeff Nippard's Chest Hypertrophy PROGRAM | @jeffnippard Table of Contents KEY TERMS 3 FAQS 4 Instructional Videos 5 PROGRAM TEMPLATE 6 BIOMECHANICS/ANATOMY 14 PROGRESSION 16 Intensity 16 Volume 16 Frequency 17 Important Notes 17 Warm Up 17 REFERENCES 19 DISCLAIMER 20 Jeff Nippard's | Chest Hypertrophy Program 2 key terms 1RM: 1 ...Jeff nippard women's shoulder hypertrophy program pdf. Jeff Nippard Program Index Key Terms 4 FAQs 5 Gluteus Hypertrophy Program 7 Warm Up 23 Variables Selection Program 24 Exercise 29 References 34 Negation 35 Jeff Nippard Gluteus Hypertrophy Program 2 On Me Jeff is a WNBF Pro Drug-Free Bodybuilder and IPF / CPU Powerlifter in class 74 kg.Jeff Nippard Upper/Lower and PPL excel spreadsheets. So yeah I want to try either Jeff Nippards Upper/Lower or his PPL program. It says on the website that they come with excel spreadsheets but I haven’t found them. I have the PDF ebooks but not the spreadsheets. Would anyone happen to have the spreadsheets?Jeff Nippard's Fundamentals Program is perfect for beginner to intermediate lifters looking to build lean muscle while gaining strength. BACK TO THE BASICS! In the Instagram age of fitness, many beginner-intermediate lifters are tricked into thinking that they need to do fancy exercises, ridiculous amounts of volume and tons of advanced ...00:00 Intro00:44 Jeff Nippard's programs01:28 What's included03:04 Program design04:18 Pros06:07 Cons10:03 Gym vs. Calisthenics10:46 Minor discrepancies12:06...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. | @jeffnippardUpper back. Head. Lower the bar down and slightly forward until it reaches the highest contact point on your chest. Then, press the bar slightly back and up with as much explosive force as possible. As long as your elbows are slightly tucked on the negative, you can optionally flare them out as you push the weight up.This program addresses one of the issues I have with the PPL template but at the cost of adding or strengthening the other issues I have with the split.Besid... ….

Jeff Nippard & Stephanie Buttermore's Women's Specialization, Jeff Nippard's Glute Hypertrophy, and John Meadows Omega Sentinel ... so if I ever create my own PPL or LULUL split I'll definitely use everything I've learned from him and his guidelines to create my lower body days. ... "name of program pdf download" usually turns out some good ...The Ultimate Push Pull Legs System - 6x - Free ebook download as Excel Spreadsheet (.xls / .xlsx), PDF File (.pdf), Text File (.txt) or read book online for free. kJeff Nippard is a pro natural bodybuilder, powerlifter, and science communicator to over 2 million YouTube subscribers. ... "I have ACTUALLY ran Upper/Lower, pPL, Fullbody, and even Powerbuilding through Jeff while UTILIZING his Body recomp guide. ... Intermediate-Advanced Push/Pull/Legs Hypertrophy Program. $39.99. get started today. The ...Jeff Nippard's Essentials Program - 2x/Week. DOWNLOADS/VIEWS: 4/2954. RATING: 0 (FROM 0 JEFIT MEMBERS) 2 DAYS - General Fitness - Intermediate. Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine. This plan supports Interval mode and Audio Cue & Pro Tips.Jeff Nippard Shoulder Hypertrophy PDF jeff shoulder hypertrophy edition key terms faqs shoulder hypertrophy program warm up 16 program variables 17 exercise. Skip to document. University; ... Jeff Nippard Shoulder Hypertrophy PDF. Jeff Nippard Shoulder Hypertrophy PDF. Course. Physiology Of Exercise (KHP420G) 3 Documents. Students shared 3 ...P OW E R B U I L D I N G P H AS E 3.0 ( 4X/WEEK) 12. Phase 1 was designed with a roughly equal focus on developing strength and. muscle growth. It could be considered a pure “50:50” powerbuilding plan. Phase 2 focused more on the muscle building aspect of powerbuilding through.You could train 5 days in a row and rest on the weekends with the Body JEFF NIPPARD FUNDAMENTALS HYPERTROPHY PROGRAMDavid Laids DUP program is an intense 6 day push pull legs PPL split that follows general strength and. ... Web WHAT ARE THE Jeff Nippard pdf 122 MB. The PDP is the next evolution in world-class ingenuity for polymer frame pistols.The handbook says that for an exercise where you have 3 sets of 10-12, the last set you do all 12 of those as partials. But the thing is, you can do way more reps with the half ROM. Using the same weight as the first 2 sets, I can get nearly double the reps on the partials set.African e-commerce leaders share their thoughts on the impact of Jeff Bezos, and Amazon under his stewardship. Compared to other regions, Amazon’s physical presence in Africa is li... In Week 4 you will return to the lower end of the rep range with. a weight increase. Generally we will be adding 2.5% 1RM each wave, which may. feel like a conservative increase, however, if you were to run this program over the. entire year, it would result in 85 lbs being added to each lift in a moderate-heavy rep. Jeff nippard ppl hypertrophy pdf, The PPL split is a 5-6 day program and the Full Body and Upper/Lower programs are both 4-5 day programs. ... Jeff has achieved something rare: integrating the latest hypertrophy science while keeping the program fun and sustainable. Whether you train in a well-equipped gym or a bare-bones home gym, this program will have you covered., The Ultimate Push Pull Legs System - 6x - Free ebook download as Excel Spreadsheet (.xls / .xlsx), PDF File (.pdf), Text File (.txt) or read book online for free. k , Jeff is a professional drug-free bodybuilder and powerlifter. Through his informative and entertaining Youtube channel which has gathered a fan-base of over 700, subscribers, Jeff aims to share the knowledge he has gathered through university education and field experience with others who are passionate about the science behind building muscle ... , Jeff Nippard is a pro natural bodybuilder, powerlifter, and science communicator to over 2 million YouTube subscribers. ... Women's Shoulder Hypertrophy Program Women's Shoulder Hypertrophy Program Regular price $19.99 USD Regular price Sale price $19.99 USD Unit price / per ..., Maximizing muscle hypertrophy requires the manip-ulation of certain RT variables, such as training volume (i.e., sets performed per muscle group per week), intensity of effort (i.e., proximity to ..., 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. Also adding some sets of pull-ups every other week. This program is good but you'll be bored really quickly so I suggest making your own little tweaks. Then run it for at least 6-8 months., Yes, it should be very good. Another interesting 3 day split bodybuilding program should be Baby Groot by John Meadows. 9. Reply. 1shmeckle. • 1 yr. ago. Depends how novice you are but most of Nippards programs and content are geared toward novices and early to …, Below are four benefits of Jeff Nippard's UPPER LOWER Size and Strength Program. 1. Good Combination of Strength Progressions and High Volume Training. Just as the name implies, Jeff Nippard's UPPER LOWER Size and Strength Program offers lifters a way to increase strength and train with enough volume to increase muscle growth as well., Jeff Nippard’s Glute Hypertrophy Program is designed to : Maximize overall glute development. Develop the upper body (focus on SHOULDERS AND ABS) Improve shape and size. Teach the scientific principles behind WHY certain exercises are better. Illustrate what rep ranges and progression schemes to use. Show HOW to do specific …, Nippard’s Fundamentals of Hypertrophy Program is an awesome program for beginners to build lean muscle. The training sessions are well-designed and appear manageable for complete noobs to make gains. The program misses the mark with the lack of a diet plan and minimal isolation work. Rating: 8.8 out of 10. Pros:, The handbook says that for an exercise where you have 3 sets of 10-12, the last set you do all 12 of those as partials. But the thing is, you can do way more reps with the half ROM. Using the same weight as the first 2 sets, I can get nearly double the reps on the partials set. , This Push/Pull/Legs program is divided into two discrete training blocks with separate primary goals. Block 1 focuses primarily on mastering technical execution while building up a large work capacity through progressive load increases at a relatively high set volume. This work capacity will equip us with the abilities needed to optimize ..., The Ultimate Push Pull Legs System - 6x - Free ebook download as Excel Spreadsheet (.xls / .xlsx), PDF File (.pdf), Text File (.txt) or read book online for free. k , Hollow holds, hollow rocks, hollow pulse, hollow with arms to your ears, with weight in your hands and/or feet. If holding a hollow position is not challenging enough, do a complete set of abs from hollow., Jeff nippard fundamentals of hypertrophy review. Hello, this is my review of Jeff’s program, let me know if this is the wrong sub for this post. Stats before program S 230 B 175 D 225 Body weight 175 Height 5”10. Stats after program S 295 B 210 D 315 Body weight 180 Height 5”10. This was a 8 week long program and also my first two months ..., Glute Hypertrophy Program. $29.99 USD. EXPERIENCE: Beginner to Advanced. GOAL: Mix of Strength and Muscle Gain. ADD TO CART. Jeff Nippard's Glute Hypertrophy Program is designed to : Maximize overall glute development. Develop the upper body (focus on SHOULDERS AND ABS) Improve shape and size., Nippard’s Fundamentals of Hypertrophy Program is an awesome program for beginners to build lean muscle. The training sessions are well-designed and appear manageable for complete noobs to make …, citation preview. fundamentals hypertrophy program jeff nippard fundamentals hypertrophy program written by jeff nippard table of contents about me 4 about this program 6 vkey terms 8 anatomy 9 frequently asked questions 20 warm up 25 exercise substitutions rest days and training days 27 30 full body program 33 upper/lower program 49 bodypart program 65 program explained 81 program variables ... , Best Full Science Based Push Pull Legs Upper Lower Program Free Explained 5 Days Week You. Jeff Nippard S T Plan Supplements Dr Workout. Jeff Nippard S Chest Hypertrophy Program Pdfcoffee Com. Jeff Nippard X27 S Back Hypertophy Program Pdfcoffee Com. Intermediate Advanced Push Pull Legs …, Jeff Nippard's Arms Hypertrophy or PPL program? Share Add a Comment. Sort by: Best. Open comment sort options. Best. Top. New. Controversial. Old. Q&A., The other, hypertrophy and endurance. My split shares slot of Jeff’s exercises, because they are good quality ones. If I recall, he mixes heavy lifting with hypertrophy in the same workout… in a way a lot like Beast.. for me heavy lifting is taxing at my age, so I use longer rests and keep reps counts down, and cluster my heavy work together., Jeff Nippard Powerbuilding 1.0 4x upvotes ... Does anyone have FUNDAMENTALS HYPERTROPHY PROGRAM by Jeff Nippard? upvotes ..., Week 10 on 12 - Jeff Nippard Glute Hypertrophy Workout. Jeff Nippard is ready of my favorite fitness YouTubers. I see him knowledge, research, and presentation of information. Jeff is adenine native bodybuilder, powerlifter, and fitness coach. He helps people achieve they desired shape through his YT channel and training programs., Is there a list of every possible RELIABLE program (hypertrophy preferably) 2 weeks left in my bulk and want to switch from a self made program (mistake lol) to a pre-made program for my cut. Intermediate lifter, go 6 times a week for the last 4 months to the gym PPL, want workout to be about an hour-1:20 maybe some of y'all know ones like ..., Always use a spotter’s assistance and safety pins when testing 1 rep maxes! OPTION 1 - Do an AMRAP test as follows: • Warm up by pyramiding up in weight using estimated 1RM: • Bar x 15, 50% x 8, 60% x 4, 70% x 3, 80% x 2, 85% x 1. • Do a set of as many reps as possible with 90-92.5 percent of your., The Hypertrophy Handbook By Jeff Nippard, Nippard said: “For bodybuilding, you generally want a controlled two to four seconds negative if you’re just used to just letting the weight free fall.”. He cited research that suggests the eccentric (negative) phase of the rep is likely more important for muscle growth than the concentric (positive) phase., Here’s the outline of the 12-week arms workout program: Week 1 – Arnold Arms Workout. Week 2 – Jay Cutler Arms Workout. Week 3 – Jeff Nippard Arm workout. Week 4 – Athlean X Arms Workout. Week 5 – Calum von Moger Arm workout. Week 6 – Kai Greene Arms Workout. Week 7 – Chris Bumstead’s Arms Workout. Week 8 – Mountain …, Nippard knows what he's talking about, so the programs he writes shouldn't be modified too much. You're hitting all upper muscle groups twice a week. That's enough for good hypertrophy if your nutrition and recovery are on point. Did one upper and one lower day., JEFF NIPPARD FOREARM HYPERTROPHY PROGRAM 3 Jeff is a professional drug-free bodybuilder and powerlifter. He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 and as a powerlifter, Jeff held the Canadian national record for the bench press in 2014. As a powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press and a ..., In Week 4 you will return to the lower end of the rep range with. a weight increase. Generally we will be adding 2.5% 1RM each wave, which may. feel like a conservative increase, however, if you were to run this program over the. entire year, it would result in 85 lbs being added to each lift in a moderate-heavy rep. , Looking for spreadsheet (excel)JEFF NIPPARD'S LEGS/PUSH/PULL HYPERTROPHY PROGRAM Share Add a Comment. Sort by: Best. Open comment sort options. Best. Top. New. Controversial. Old. Q&A., Jeff Nippard’s Upper Lower Size and Strength Program is the most intense program to date. It includes an individualized weak point prioritization component to address your individual weak points. While it is intended to build upon my Push Pull Legs Hypertrophy Program, you can still run the Upper Lower Program without having to run the PPL ...