Jeff Nippard Transformation Companion
Select a session to open the mobile-friendly workout cards. Each page mirrors the PDF but keeps the coaching notes and demo links handy for training.
Warm-up Protocol
General Warm-Up (5-10 minutes)
- Light cardio on a machine of your choice (treadmill, stairmaster, elliptical, bike, etc.).
- Arm swings & arm circles – 10 reps each per side.
- Front-to-back leg swings – 10 reps per side.
- Side-to-side leg swings – 10 reps per side.
- Cable external rotation (optional) – 15 reps per side.
Exercise-Specific Warm-Up
- 1 warm-up set listed: Use ~60% of your planned working weight for ~6-10 reps.
- 2 warm-up sets listed: Mini pyramid — ~50% for 6-10 reps, then ~70% for 4-6 reps.
- 3 warm-up sets listed: Full pyramid — ~45% for 6-10 reps, ~65% for 4-6 reps, ~85% for 3-4 reps.
- 4 warm-up sets listed: Extended pyramid — ~45% for 6-10 reps, ~60% for 4-6 reps, ~75% for 3-5 reps, ~85% for 2-4 reps.
- Week 1Upper - Strength Focus
- Week 1Lower - Strength Focus
- Week 1Pull - Hypertrophy Focus
- Week 1Push - Hypertrophy Focus
- Week 1Legs - Hypertrophy Focus
- Week 2Upper - Strength Focus
- Week 2Lower - Strength Focus
- Week 2Pull - Hypertrophy Focus
- Week 2Push - Hypertrophy Focus
- Week 2Legs - Hypertrophy Focus
- Week 3Upper - Strength Focus
- Week 3Lower - Strength Focus
- Week 3Pull - Hypertrophy Focus
- Week 3Push - Hypertrophy Focus
- Week 3Legs - Hypertrophy Focus