Jeff_Nippard_s_Chest_Hypertrophy_Program.pdf

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Chest hypertrophy
proGrAM
|
@JeffNippard
Jeff Nippard’s
tAble of Contents
KEY TERMS
FAQS
InSTRucTIonAl VIdEoS
PRoGRAM TEMPlATE
BIoMEcHAnIcS/AnAToMY
PRoGRESSIon
Intensity
Volume
Frequency
Important notes
Warm up
REFEREncES
dISclAIMER
3
4
5
6
14
16
16
16
17
17
17
19
20
JEFF nIPPARd’S
| Chest hypertrophy program
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key terMs
1RM:
1 REPETITION MAXIMUM
AMRAP:
AS MANY REPETITIONS AS POSSIBLE
dB:
DUMBBELL
EMG:
ELECTROMYOGRAPHY
PRoGRESSIVE oVERloAd:
THE GRADUAL INCREASE OF
STRESS PLACED UPON THE BODY DURING EXERCISE TRAINING
RPE:
RATE OF PERCEIVED EXERTION
lSRPE:
LAST SET RPE
JEFF nIPPARd’S
| Chest hypertrophy program
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fAQs
1. What if I don’t have bands?
A: Order them here: http://www.roguefitness.com/mobility-rehab/mobility-tools/bands
2. What if I can’t do dips?
A: Do Neutral Grip DB Press instead
3. If the RPE increases across sets, should I drop the weight back?
A: Keep the weight the same for the later sets if you hit the target RPE for the first set but find the second set harder. If you think
you will reach failure prematurely (i.e. before the final set), then drop the weight back by 5-10% or whatever you feel appropri-
ate to stay within the target RPE.
4. My upper chest is lagging relative to my lower chest. Should I do more upper pec stuff than what’s given in the routine?
A: No. This routine is already designed to focus on upper pec development given that it is generally lacking (or at least very
rarely disproportionately large).
5. Why don’t the exercises change from week to week?
A: This is to ensure progression by adding volume incrementally to these specific movements. Changing exercises from week to
week is more likely to flatten out the progression curve.
6. What does “AMRAP” mean?
A: As many reps as possible. If performing an AMRAP set on a heavy compound movement, always use a spotter for safety and
try to avoid actual failure.
7. What if I don’t know my bench press 1RM?
A: You have two options to figure this out:
1. Do an AMRAP test as follows:
- Warm up by pyramiding up in weight using estimated 1RM
- Bar x 15, 50% x 8, 60% x 4, 70% x 3, 80% x 2
- Do a set of as many reps as possible with 90% of your estimated 1RM
- Alternatively, you can pick a weight you think you can do about 3-5 reps with, and do
as many reps as possible with that
- Plug the results of the AMRAP test in here to determine new working
1RM: http://www.exrx.net/Calculators/OneRepMax.html
2. Plug the results of a recent “tough set” taken close to failure in the 6 or lower rep range into this
calculator: http://www.exrx.net/Calculators/OneRepMax.html
Note: If you do the AMRAP test before beginning the program, do it on its own day, and then rest at least 2 days before
beginning Week 1, Day 1.
8. What is the lSRPE column for?
A: The idea here is to reflect on your last set and ask yourself how many more reps you think you could have gotten. This should
be a 10 for exercises other than bench presses in this program. It is a useful way to account for how hard you’re working on the
final set.
JEFF nIPPARd’S
| Chest hypertrophy program
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InstruCtIonAl VIdeos
eXerCIse
Intro:
Warm Up:
VIDeo
https://www.youtube.com/watch?v=e9-96aWWZXo
https://www.youtube.com/watch?v=D5WZbrzrQ18
DAY 1
eXerCIse
BenCh press:
InClIne DB press:
BanDeD pUshUp:
Flat statIC DB holD:
VIDeo
https://www.youtube.com/watch?v=mpDyvygo000
https://www.youtube.com/watch?v=K1rect1nf2U
https://www.youtube.com/watch?v=4FlFzoUqpk4
https://www.youtube.com/watch?v=tm49reVy6n4
DAY 2
eXerCIse
VIDeo
Close grIp BenCh press:
BayesIan CaBle Flye:
BoDyWeIght DIp:
https://www.youtube.com/watch?v=rpQeZ27fqww
https://www.youtube.com/watch?v=ab3K-FZC_6s
https://www.youtube.com/watch?v=dhsysUF391Q
JEFF nIPPARd’S
| Chest hypertrophy program
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