Weeks 1, 4, and 7 act as "mini-deloads," where intensity resets slightly before climbing again in the next wave.
The program is primarily offered in two versions depending on your availability: Jeff Nippard's Upper Lower Strength and Size Pr...
A common alternative that balances heavy strength sessions with higher-volume hypertrophy work, hitting muscles twice per week. The Progression Model: "Wave Loading" Weeks 1, 4, and 7 act as "mini-deloads,"
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 Day 1: Lower (Back Squat focus) Day 2:
Instead of a traditional linear progression, this program uses to manage fatigue and drive growth.
Are you planning to run the or 6-day version of this program?