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If you want a program that balances heavy compound strength work with focused hypertrophy volume, the Jeff Nippard 4 day split is one of the most practical templates you can use. It pairs an efficient upper/lower split with evidence-based set and rep ranges, and it translates well whether your priority is gaining muscle, getting stronger, or improving body composition.

This guide breaks the program down into an actionable weekly plan, explains why the upper/lower format works, gives clear exercise cues, offers progression and periodization strategies, and covers nutrition and recovery so you get results without burning out.

What is Jeff Nippard's 4-Day Split?

At its core, the Jeff Nippard 4 day split is an upper/lower routine performed four times per week. Two lower-body days and two upper-body days are arranged to balance heavy, strength-focused sessions with higher-volume hypertrophy work. The structure typically looks like this:

• Day 1: Lower body (heavy compound focus)

• Day 2: Upper body (heavy compound focus)

• Day 3: Rest or active recovery

• Day 4: Lower body (hypertrophy accessory focus)

• Day 5: Upper body (hypertrophy accessory focus)

• Day 6–7: Rest or optional conditioning

This split prioritizes compound movements early in the week with higher intensity and uses accessory work later to accumulate volume. It is flexible in exercise choice, but common staples include squats, deadlifts, bench press, rows, and overhead press. When people search for “jeff nippard 4 day split” they are usually looking for this balance of strength and hypertrophy plus clear progression guidance.

Who should use this program?

This program fits lifters who have at least some familiarity with the main compound lifts and can train four times per week. It is ideal for:

• Intermediates aiming to increase both strength and muscle mass.

• Beginners who can execute compound lifts safely and want a structured progression with moderate frequency.

• Time-efficient trainers who prefer fewer weekly sessions but good frequency per muscle group.

Not ideal for absolute beginners who have trouble with barbell technique, or lifters who want to train 6+ days per week for specialization. Beginners can still use a simplified 3-day version and progress toward the 4-day layout.

The science behind upper/lower splits

Upper/lower splits increase weekly frequency for each muscle group compared with traditional bro splits. Spreading volume across two sessions per week improves protein synthesis responses and recovery management while allowing heavier sets early in the week.

Key advantages:

• Frequency: Hitting a muscle twice per week strikes a strong balance between stimulus and recovery.

• Intensity distribution: Place low-rep heavy sets early, then follow with moderate-rep hypertrophy work.

• Time efficiency: Workouts can be kept under 60 minutes by focusing on priority lifts.

Use moderate weekly volumes: for most people 10–20 sets per muscle group per week is a reasonable range. Adjust volume upward or downward based on recovery and progress.

Complete program breakdown

Below is a practical 8-week template that follows the Jeff Nippard philosophy: heavy compound emphasis followed by targeted hypertrophy. RPE guidance and set/rep ranges are included so you can self-regulate intensity.

Day 1 — Lower (Strength Focus)

• Barbell Back Squat: 4 sets x 4–6 reps @ RPE 7.5–9

• Romanian Deadlift: 3 sets x 6–8 reps @ RPE 7–8

• Bulgarian Split Squat: 3 sets x 8–10 reps each leg @ RPE 7–8

• Leg Curl (machine or Nordic): 3 sets x 10–12 reps

• Standing Calf Raise: 4 sets x 8–12 reps

Day 2 — Upper (Strength Focus)

• Barbell Bench Press: 4 sets x 4–6 reps @ RPE 7.5–9

• Barbell Row (or Pendlay Row): 4 sets x 6–8 reps @ RPE 7–8

• Overhead Press: 3 sets x 6–8 reps

• Weighted Chin-Up or Pull-Up: 3 sets x 5–8 reps

• Face Pulls: 3 sets x 12–15 reps

Day 3 — Rest or Active Recovery

Day 4 — Lower (Hypertrophy Focus)

• Front Squat or Goblet Squat: 3 sets x 8–10 reps

• Deadlift Variation (trap bar or deficit Romanian): 3 sets x 6–8 reps

• Leg Press: 3 sets x 10–15 reps

• Walking Lunges: 3 sets x 10–12 steps per leg

• Seated Calf Raise: 4 sets x 12–20 reps

Day 5 — Upper (Hypertrophy Focus)

• Incline Dumbbell Press: 3 sets x 8–12 reps

• Single-Arm Dumbbell Row: 3 sets x 8–12 reps per arm

• Lateral Raises: 4 sets x 12–15 reps

• Cable Chest Fly or Pec Deck: 3 sets x 10–15 reps

• Hammer Curls and Triceps Rope Pushdowns: 3 sets x 10–15 reps each

Day 6–7 — Rest, conditioning, or mobility work

Set and rep ranges are guidelines. If a weight feels easy and you can complete the top end with good form, add weight next session. If you miss reps frequently, reduce load or volume.

Technique cues for key lifts

• Squat: Sit back slightly, keep knees tracking toes, brace core, chest up.

• Deadlift: Hinge at hips, keep bar close, neutral spine, drive hips through.

• Bench Press: Retract shoulder blades, drive feet into the floor, control the bar path.

• Row: Pull elbows to the hips, maintain a flat back, avoid excessive torso rotation.

Progression and periodization

Progression is the difference between a good program and a great one. Follow these simple rules:

• Linear progression for beginners: add 2.5–5 lb to upper body lifts and 5–10 lb to lower body lifts each week when reps and form are solid.

• Double progression for intermediates: aim to increase reps within your set range first, then add load when you can hit the top of the range across all sets.

• Use RPE for autoregulation: stay in an RPE window (7–9). If you consistently hit RPE 9, reduce load or schedule a deload.

• Planned deloads: every 4–8 weeks take a lighter week (50–70% volume and intensity) to refresh the nervous system.

• Mesocycling: 3–5 week blocks focused on strength (lower reps, higher load) followed by 3–5 week hypertrophy blocks (higher volume, moderate load) fit well with this split.

Progress tracking tips:

• Track sets, reps, weight, and RPE each session.

• Aim for small, measurable increases over weeks rather than sudden jumps.

• If progress stalls for 2–4 weeks, reduce volume by 10–20% or extend your deload plan.

Nutrition for maximum results

Training matters, but nutrition drives muscle gain and fat loss. Use these practical targets:

• Protein: 0.7–1.0 g per pound of body weight per day. Prioritize protein across meals.

• Calories: For muscle gain, start at maintenance + 250–500 kcal. For fat loss, aim for maintenance − 250–500 kcal.

• Carbohydrates: Fuel your workouts with carbs around training days; 2–4 g/kg bodyweight is a common range depending on activity.

• Creatine: 3–5 g daily is a well-supported, low-cost supplement for strength and muscle mass gains.

• Meal timing: Eat a balanced meal 1–3 hours before training and include protein within 1–2 hours after sessions.

If you need help tracking nutrition and pairing it with sessions, see this practical optimization guide: Optimize Your Training | Expert Tips and Workout Guides.

Recovery, mobility, and injury prevention

Recovery is part of training. Follow these habits to stay consistent:

• Warm-up: 8–12 minutes including general cardio, dynamic hip/shoulder mobility, and 1–2 warm-up sets for major lifts.

• Mobility: Add short daily mobility work for hips, thoracic spine, and shoulders. A 5–10 minute routine on rest days prevents stiffness.

• Sleep: Aim for 7–9 hours per night. Poor sleep reduces recovery and performance.

• Auto-regulate: If soreness or joint pain prevents safe lifting, reduce load or swap exercises for less stressful variations.

For foundational movement and warm-up protocols, see these practical techniques: Core Principles & Techniques for Every Lifter - Setgraph.

Program modifications and equipment substitutions

You can adapt the Jeff Nippard 4 day split to equipment availability and training age.

Home gym substitutions:

• If you lack a squat rack: use goblet squats, split squats, and trap-bar deadlifts where possible.

• No barbell bench: use dumbbell presses, push-ups with added weight, or floor presses.

• Limited plates: increase set/rep ranges (use slow eccentrics or paused reps) or add tempo to increase time under tension.

Beginners and 3-day versions:

• 3-day: combine lower and upper hypertrophy days into a single full-body/hybrid day to maintain frequency while reducing sessions.

• 2-day: perform an upper and lower session per week focusing on total weekly volume with slightly higher sets per session.

If you want a structured guide to adapt workouts and track progress, this training guide can help: Setgraph Training Guide | Maximize Your Workout.

Tracking progress and useful tools

Consistent logging makes progression decisions objective. Track the weight, sets, reps, rest time, and RPE for each set. For quick logging and workout history, consider a dedicated tracker. Users often find apps helpful for visualizing progress and planning deloads.

Learn more about tracking apps and user reviews here: Setgraph App Reviews (2025): User Ratings for Tracking Sets, Reps & Workouts.

For a reliable workout tracker, check the Setgraph app: Setgraph - Workout Tracker Gym Log App.

Common mistakes and troubleshooting

• Doing too many accessory exercises: Prioritize compounds. Accessories should complement not replace main lifts.

• Progressing too fast: Add small increments and use double progression to avoid form breakdown.

• Ignoring recovery: If performance drops and sleep/nutrition are adequate, cut volume or insert a deload.

• Poor exercise selection: Choose variations that fit your structure. If an exercise causes joint pain, swap it for a pain-free alternative.

If you hit a plateau, try a short 7–10 day lower-volume block, rotate main lifts (swap back squat for front squat), or increase protein and calories slightly.

FAQ

Q: How long should I run the Jeff Nippard 4 day split before switching?

A: Run it for 8–12 weeks with clear progression metrics. If you are still progressing with planned overload, continue. If progress stalls for multiple weeks, change variables: volume, exercise variation, or take a deload.

Q: Is this program suitable for beginners?

A: Beginners can use a simplified version with lower volume and more focus on technique. Consider a 3-day version until basic lifts are consistent.

Q: How long are sessions?

A: Most sessions last 45–60 minutes when you prioritize compounds and keep rest periods tight for accessory work.

Q: Can I do cardio with this split?

A: Yes. Keep cardio low intensity on non-lifting days or do short sessions after lifting. High-volume cardio could require adjustments to recovery and calories.

Q: What results can I expect and when?

A: Expect noticeable strength and muscle improvements in 8–12 weeks with consistent training and adequate nutrition. Individual results depend on training age, genetics, and recovery.

Results and expectations

This split is designed to produce steady, measurable gains. Track weekly progress with a log and aim for small, consistent overload. Typical milestones:

• 4 weeks: improved technique and slightly heavier working sets

• 8 weeks: visible muscle changes and strength improvements

• 12+ weeks: clear increases in performance and body composition when nutrition is aligned

If you want additional reading on training tips and articles that complement this plan, explore Setgraph’s resources: Fitness & Workout Tips | Setgraph.

Conclusion and next steps

The Jeff Nippard 4 day split is a balanced, science-minded approach that blends strength and hypertrophy into a trainable weekly routine. Follow the structure above, prioritize progression, maintain consistent nutrition and sleep, and adjust volume based on recovery. Track sessions objectively and use deloads strategically to avoid burnout.

If you want a simple app to log sets, reps, and progress and keep your workouts organized, the Setgraph tracker is a convenient option: Setgraph - Workout Tracker Gym Log App. For more guides and articles that help you optimize this routine, check the Setgraph article hub: Setgraph App: Insights, Tips & Training Guides.

Start with the weekly sample, tweak based on your recovery and goals, and aim for consistent small improvements—those add up faster than dramatic, short-lived changes.

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