Jeff Nippard’s Fundamentals Program is perfect for beginner to intermediate lifters looking to build lean muscle while gaining strength.
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 intensity techniques to build muscle or gain strength. This is misleading because the workout routines many fitness influencers are doing might be appropriate for themselves, but not for beginner-intermediate lifters. The reality is that most fitness influencers have already been training for 5-10+ years, often have incredible genetics and may have built their physiques using different methods than those they are currently showcasing. As such, many popular routines are not likely to be optimal for someone with significantly less lifting experience and without a strength and muscle foundation.
I wrote the Fundamentals Program so you can get back to the basics – the fundamentals – of what really works for muscle growth. This way you can be much more efficient with your efforts in the gym and stop wasting your time with pointless party-trick exercises.
Three separate 8-Week programs! (over 5 months of training!)
MONDAY: FULL BODY #1
WEDNESDAY: FULL BODY #2
FRIDAY: FULL BODY #3
MONDAY: UPPER BODY #1
TUESDAY: LOWER BODY #1
THURSDAY: UPPER BODY #2
FRIDAY: LOWER BODY #2
MONDAY: CHEST AND TRICEPS
TUESDAY: LEGS AND ABS
WEDNESDAY: BACK AND BICEPS
FRIDAY: LEGS AND ABS
SATURDAY: SHOULDERS AND ARMS
Each routine is 8 weeks long and you have the option to start with whatever program fits your schedule best. After you finish the first of the three programs, you are instructed on how to advance to the others included. Each routine is designed to use a simple, linear progression: the most effective and efficient way for beginner-intermediate lifters to progress with BOTH muscle and strength gains.
Program Explained: the science behind the program (26 scientific references)
This section of the program explains exactly what is wrong with most popular training programs and why the fundamentals method is more effective. It also explains the program’s details like volume, intensity and frequency in simple, science-based terms.
In case there are any exercises you’re unable to do due to lack of equipment access or injury, alternative options are included for every exercise.
In case there are any exercises you’re not sure how to perform, I’ve included demo videos for every exercise.
There are also technique cues from me within the program itself so you’ll know exactly how to tweak the form for best results during training.
Yes! If you are still in your first year or two of training, this program was made for you.
Yes! Anyone who is looking to build muscular size and strength will benefit from this program. This program will build all the muscles of the entire body proportionally. If you’re looking for a little more focus on lower body or glutes, you can check out my Women’s Specialization Program or Glute Hypertrophy Program.
There are three separate 8-week splits included. The Full Body Split will have you in the gym 3 days per week, the Upper/Lower Split will have you in the gym 4 days per week and the Bodypart Split will have you in the gym 5 days per week. All three splits use similar exercises and volumes, so you can run whatever split best suits your schedule. You also have the option to run all three splits one after another.
You only need a power rack, barbell, bench and (ideally) some dumbbells to run this program. Because there are exercise substitutions included for every exercise, you can run this program with basic lifting equipment and can tailor it to fit your situation. To run the program exactly as written (without any substitutions) however, you would need gym access as there are a few cable and machine exercises included as well.
If you have any other questions, please feel free to reach out to my coaching support team at any time.