4-day Upper / Lower split. Heavy compounds build the frame; hypertrophy work fills the shoulders, back, chest and arms that make a physique look powerful. Each session 60–90 min.
Four days, rotating through two upper and two lower sessions. Every pattern that matters for an aesthetic physique gets hit twice a week.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press form ► | 4 × 5–6 | 2–3 min |
| Weighted / Assisted Pull-up | 4 × 6–8 | 2 min |
| Standing Overhead Press form ► | 3 × 6–8 | 2 min |
| Chest-Supported Row form ► | 3 × 8–10 | 90 sec |
| Incline DB Press | 3 × 8–10 | 90 sec |
| Cable Lateral Raise form ► | 3 × 12–15 | 60 sec |
| Face Pull posture · rear delts | 3 × 15–20 | 45 sec |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Back Squat form ► | 4 × 5–6 | 2–3 min |
| Romanian Deadlift hinge ► | 3 × 8–10 | 2 min |
| Bulgarian Split Squat | 3 × 8–10 / leg | 90 sec |
| Leg Press or Hack Squat | 3 × 10–12 | 90 sec |
| Leg Extension | 3 × 12–15 | 60 sec |
| Standing Calf Raise | 4 × 12–15 | 45 sec |
| Hanging Leg Raise core | 3 × 12–15 | 45 sec |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Barbell / DB Press | 4 × 8–10 | 2 min |
| Lat Pulldown (vary grip) form ► | 4 × 10–12 | 90 sec |
| Seated DB Shoulder Press | 3 × 8–10 | 90 sec |
| Cable Row | 3 × 10–12 | 90 sec |
| Cable Lateral Raise form ► | 4 × 12–20 | 45 sec |
| Cable Fly / Pec Deck | 3 × 12–15 | 60 sec |
| Biceps + Triceps superset | 3 × 10–12 | 60 sec |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift or Trap-Bar DL form ► | 4 × 5–6 | 2–3 min |
| Barbell Hip Thrust | 4 × 8–10 | 2 min |
| Walking Lunges | 3 × 10–12 / leg | 90 sec |
| Seated / Lying Leg Curl | 3 × 12–15 | 60 sec |
| Hip Abduction | 3 × 15 | 45 sec |
| Seated Calf Raise | 4 × 15 | 45 sec |
| Cable Crunch / Ab Wheel core | 3 × 12–15 | 45 sec |
This is what actually decides whether the plan works. Log every set, every week.
Leave 1–2 reps in the tank on most sets. Push the last set close to failure.
Hit the top of a rep range on all sets? Add weight next session. Reps then weight.
On a cut, maintaining or slightly beating your lifts means you’re keeping every pound of muscle.
Cut volume ~50% for one week. Non-negotiable when you feel beat up or numbers stall.
All from Jeff Nippard’s official YouTube channel — science-based, no fluff. Squat, bench and deadlift were personally confirmed live; the rest sourced from his official channel and announcements.