Jeff Nippard Upper / Lower
Jeff Nippard Upper / Lower is a 4-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the Jeff Nippard Upper / Lower?
Jeff Nippard Upper / Lower is a 4-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Horizontal Press — primary work
- Row — primary work
- Vertical Press — moderate work
- Vertical Pull — moderate work
- Arms / delts — accessories
Use the official Upper/Lower Size & Strength program for exact exercises and progression.
- Squat Pattern — primary work
- Hip Hinge — primary work
- Single-Leg Work — accessory
- Leg Curl — accessory
- Calves / abs — accessories
Keep the main lifts technically consistent and follow the official block progression.
- Incline or Horizontal Press — primary work
- Vertical Pull — primary work
- Row — moderate work
- Lateral Raise — accessory
- Arms — accessories
The exact exercise menu is version-specific and should come from the official program.
- Deadlift or Hinge — primary work
- Squat Variation — primary work
- Leg Press or similar — volume
- Leg Curl — accessory
- Calves / abs — accessories
This four-day upper/lower structure is intended for repeatable strength and hypertrophy progress.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
The current Jeff Nippard Upper/Lower Size & Strength program is a four-day option designed around both strength and hypertrophy. Follow its current block-specific progression rather than substituting a generic percentage scheme.
Accuracy note
Based on Jeff Nippard's current official program catalog. Exercise-level details are summarized to avoid reproducing paid program materials.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Jeff Nippard Upper / Lower
How many days per week is the Jeff Nippard Upper / Lower?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Jeff Nippard Upper / Lower for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Jeff Nippard Upper / Lower in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.