Uses Rate of Perceived Exertion (RPE) to help lifters adjust the load based on how they feel each day, typically staying within an RPE 7–9 range. Special Features
Includes advanced methods like accentuated eccentrics (slower negatives), isometric pauses , and supersets to recruit more muscle fibers.
A common alternative that balances heavy strength sessions with higher-volume hypertrophy work, hitting muscles twice per week. The Progression Model: "Wave Loading" Jeff Nippard's Upper Lower Strength and Size Pr...
Instead of a traditional linear progression, this program uses to manage fatigue and drive growth.
Trains each muscle group three times per week. Day 1: Lower (Back Squat focus) Day 2: Upper (Bench Press focus) Day 3: Lower (Deadlift focus) Day 4: Upper (Incline Bench focus) Day 5: Lower (Back Squat focus) Day 6: Upper (Overhead Press focus) Day 7: Rest Uses Rate of Perceived Exertion (RPE) to help
Lifters who have stalled on basic "starting" programs and want a science-based approach to both size and strength.
The Official Guide includes an Excel tracking sheet that auto-populates weights based on your 1-rep maxes, plus technique videos for all movements. Who Is This For? The Progression Model: "Wave Loading" Instead of a
Week 1 is an intro week (relatively easy), Week 2 is harder, and Week 3 is very challenging.