Upper Lower Size and Strength Program

This program is designed for intermediate to advanced trainees who have surpassed the “newbie gains” phase but want to keep driving progress forward. Jeff Nippard's Upper Lower Size and Strength Program is the most intense program to date. It includes an individualized weak point prioritization component to address YOUR individual weak points.

While it is intended to build upon my Push Pull Legs Hypertrophy Program, you can still run the Upper Lower program without having to run the PPL program first. You can also run these in “reverse order”, where you run the Upper Lower program first and then run the Push Pull Legs Hypertrophy Program after.


backed by science

You will learn the scientific principles behind WHY certain exercises are better than others and what rep ranges and progression schemes to use for optimizing muscular development. With this upper / lower routine, you will not only get the results you want in the gym, but you will also acquire a foundational understanding of the anatomybiomechanics and exercise science behind the exercises and programming with 32 SCIENTIFIC REFERENCES.


it’s more than just a program

Specific guidelines for exercises, rest periods, progression, sets, reps and more are provided. The program comes with a log for tracking your progress, a frequently asked questions (FAQ) section answering the most common questions I have received from clients when running similar protocols, and detailed functional anatomy descriptions for every muscle being trained. 

There are also video links and exercise substitution options provided for all exercises in the program, meaning you won't have to do any guessing on your own. In case anything still isn't clear, you will have customer support available over email to help with any questions or concerns.


Do NOT purchase this program if any of the following apply to you:

-You don’t have a minimum of 1-2 years of consistent training experience

-You are dealing with any hip / lower-back injury

-You don’t have access to a squat rack, barbell, and plates

-You are under 18 years old or above 65 years old

-You are pregnant or looking to become pregnant

-You don’t have software to open a PDF document

-You aren’t serious about making progress



DISCLAIMER: Jeff Nippard is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Jeff Nippard and/or STRCNG Incorporated will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Jeff Nippard and the Client are the intellectual property of STRCNG Incorporated and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.