r/JeffNippard

I just bought The Bodybuilding Transformation System and I am excited to get started with it. My only issue is that my schedule is pretty erratic because of my kids' sports schedules. I should be able to fit in five workouts a week, but the days I can go to the gym will be all over the place. Can I just run the workouts in order and let the rest days fall wherever they naturally occur, or should I try to break it up in a particular way to get the proper amount of rest in between certain workouts? I feel like I'm probably overthinking it.

i took it as soon as i started lifting so cant really compare performance. i saw no size or weight change, would it be worth stopping taking it to see if i perform worse or just keep taking it as my friend said it only helped him with recovery and nothing else

Rate my Split as someone coming close to 5 years of lifting in November and feeling pretty shit about my progress

So for the background, I am a 25 y/o male, 165 cm, 150 lbs

Around 22-25% BF, trying to lose that after depression eating for maybe more than a year after under-eating and getting barely 60-70g of protein for like the first 2.5 years of training, as i started at like 115 pounds and couldn't even bench the bar.

For the longest time I used follow the popular PPL split here on reddit but after a while it just became really boring and tiring to spend that much time in the gym plus I didn't feel like I was making the linear progress like it was talking about (partially because I was undereating I reckon). I find this split much more fun and I feel like I can actually put on more weight week by week if I am hitting my protein goals.

**Monday (Back)**:

2 sets of Deadlifts till failure (Pronated grip)

2x8 (Un-assisted) , 1x10+ AMRAP drop set (assisted, 50 lbs) - Pull Ups

4x15-20 - Cable Face Pulls SS 4x15-20 - Lateral Raises

Farmer walks

**Tuesday (Chest):**

2x5(or 6), 1 Drop set - Flat Barbell Bench Press

3x8-12 - Machine Flys

3x8-12 - Incline Dumbell Press

3x8-12 - Weighted Wide Grip dips

Cardio (Running) - 10 minutes (Just getting into it, want to increase the time and pace as I get better)

**Wednesday (Arms):**

3x8-12 - Weighted Narrow/Close grip dips

3x8-12 - Preacher curls (Machine)

3x8-12 - Single handed overhead dumbell tricep extensions SS 3x8-12 Hammer curls

2 AMRAP - Chin ups (Supinated grip)

Running - 10 minutes

**Thursday (Shoulders):**

3x8-12 - Dumbell Shoulder press SS 3x15-20 - Later Raises

4x15-20 - Face pulls SS 4x15-20 - Lateral Raises

Running - 10 minutes

**Friday (Legs):**

(I hate leg day, its kinda boring)

3x5+ - Barbell Squats

3x8-12 - Seated Leg Curls

Running - 10 minutes

I like playing some sports on the weekends, mainly rock climbing and (recently) soccer. I feel like this schedule takes up less of my week, especially now that I am not in uni anymore.

1RM for every lift:

Bench: 185 lbs

Deadlift: 250 lbs (Pronated grip), Higher with a mixed grip but I have never attempted a 1RM with a mixed grip, I do know that my grip fails me for my deadlift most of the time which is why I am trying to be strict with a pronated grip

Squat: 195 lbs

What am I missing? Should I add more volume/move it around from one excercise to another? Any feedback would be appreciated

I began lifting in August 2024 when I started med school and Jeff has had a big positive influence on my training. Despite optimizing the major variables, I feel dissatisfied with the results of my recent bulk/cut and would appreciate advice from more experienced lifters on what I should do next.

For context, I am 5'9" and ended my first year of training in August 2025 with a cut to 155 lbs. From August 2025 to late February 2026, I gained 10 lbs in a lean bulk, followed by a cut back to 155 lbs currently.

Left: August 2024 before starting (165-170 lbs), Middle: August 2025 after first year (155 lbs), Right: last week after a 8 month bulk/cut cycle (155 lbs)

Upper body focused comparison photo. Left: August 2025 at 155 lbs. Right: last week also at 155 lbs.

Since I am a relatively beginner lifter, I expected to gain mostly lean mass. However, the only difference I can convince myself of between the comparison photos (which are at the same bodyweight) is slightly lower body fat. I got ~10% stronger during the bulk, adding 1 rep every 1.5-2.5 weeks, but my frame size looks essentially the same after the cut.

Here's a breakdown of my approach:

Training:

During the bulk, my schedule was push, pull, push, pull, rest (light cardio) with 3 sets per exercise (first 2 taken to 1-2 RIR, last set to failure with partials). On the cut, I did push, pull, rest with 2 sets per exercise both taken to failure with partial reps. Leg and accessory exercises were split evenly between days. My main exercise selection were as follows:

- Push: smith machine inclined bench press, cable overhead triceps extension, cable lateral raise

- Pull: vertical and horizontal pulling variations with cable machine, Bayesian cable curl

- Legs: machine leg extension (with the seat all the way back per Jeff), machine leg curl, smith machine squat/machine hack squat, calf raises using a seated horizontal leg press

- Other: dragon flags (progressed to 10 well controlled negatives)

Nutrition: ~160g protein/day from high quality sources (Greek yogurt, eggs, chicken, lean beef, salmon, shrimp/scallops), high fiber, essentially zero added sugar, zero alcohol, reasonable sodium (~2300 mg/day). Daily weights and 99% of my meals are tracked in MacroFactor.

Supplements: 5g creatine/day

Sleep: 6.5-7.5 hours

I am considering making the following changes:

1. Starting additional safe supplements like HMB, beta-alanine, etc. I know the evidence isn't strong individually, but I'm hoping targeting multiple different mechanisms (decreased mTOR inhibition, increased pH buffering, etc.) could lead to a significant cumulative effect.

2. Trending my muscle growth directly with the ultrasound scanners at my med school so I can re-evaluate if I am gaining too much fat.

3. Increase volume by 1 set for major compound exercises

4. Continue the cut to 145-150 lbs to try and optimize the lean mass partition ratio for the next bulk

OR

5. Bulk/cut from 155-160 lbs for the next year until I hopefully reach <15% body fat at 155 lbs.

I would appreciate any advice, anecdotal or science-based, on what I can further optimize to get more tangible progress on my next bulk. Thank you!

34 y/o M. What am I doing wrong and what can I do? I started the year out at around 240 and decided to take my health serious again. I was doing my own workout routine with dumbbells, barbell, and calisthenics. I got down to about 235 before I started really tracking my calories/macros/etc and started Nippard's BTS program recently. The only supplements I take is fish oil, fenugreek, and creatine. I keep my caloric intake around 2000/day (caloric allowance according to MF is between 2500-2850/day). and burn on average 500 calories with each workout I do (workout 5 days a week). However, I cannot get out of the 230 range and it feels like my weight has stayed consistently the same no matter what I do. What can I do to change this? I was hoping to lose some weight by the year's end with a wedding coming up at that point in time.

I am having a hell of a time tracking everything in my Notes app, and then updating the PDF on my laptop when I get home. I came from MYLIFT which was totally streamlined, but it got a makeover. Any ideas? I want to be able to record and track weight, reps, sets, week-to-week efficiently.

After spinning my wheels for 2 years considered about exercise selection and split I’ve decided im going to buckle down and set a very long term goal for myself and run every single program Jeff offers. Wanted see what type of progress people have seen from his programs also how do you run the speciation programs properly and do I have the order of programs I plan to run in a smart order

BEGINNER

Fundamentals Hypertrophy Program ( 8 weeks long)

2–3 cycles

The Essentials Program ( 12 weeks)

2 cycles

Bodybuilding Transformation System ( 12 weeks)

1–2 cycles

The Min-Max Program ( 12 weeks)

1–2 cycles

⸻

INTERMEDIATE → ADVANCED

Upper/Lower Size and Strength Program ( 9 weeks)

2–3 cycles

High Frequency Full Body Program ( 10 weeks)

1–2 cycles

Push Pull Legs Hypertrophy Program ( 16 weeks)

2–3 cycles

The Ultimate Push Pull Legs System ( 12 weeks)

1–2 cycles

Pure Bodybuilding Program ( 10 weeks)

2 cycles

Pure Bodybuilding Program Phase 2 ( 10 weeks)

2 cycles

⸻

POWERBUILDING

The Powerbuilding System

2 cycles ( 10 weeks)

Powerbuilding Phase 2.0 ( 12 weeks)

2 cycles

Powerbuilding Phase 3.0 ( 10 weeks)

2 cycles

thinking of trying a heavy day and volume day style workout. anyone have experience and how good are they.

Hello Nippers, just bought BTS and I don't understand RPE.

Let's say it's deadlift 1st set rpe is 6 and last set rpe is 7. 3x10

I'm at the gym and just did 2x10 but rpe was 8, I know I'll be able to complete the last set at 10 reps but the RPE will be 9.

Do I go for it or stop with 3 rir ? Also do I overload progressively on that exercise only when I can do 3x10 at 6-7 rpe ?

I'm going crazy help

when you’re around 20-21% body fat, can you/ and for how long can you lose 1.25/1.1kg of pure fat per week?(I know some of it will be water/muscle)

Considering the fact that you train and eat+sleep well, with a diet that’s 💯 accurate..

I need a legit answer from someone who actually have great knowledge

DATE | SET 1 | SET 2 | SET 3 | SET 4

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2026-03-24 | 30kg – 13 reps | 30kg – 9 reps | 30kg – 9 reps | -

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2026-03-31 | 33kg – 10 reps | 33kg – 8 reps | 33kg – 7 reps | -

2026-04-06 | 33kg – 12 reps | 33kg – 8 reps | 33kg – 8 reps | -

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2026-04-11 | 34.5kg – 11 reps | 34.5kg – 9 reps | 34.5kg – 8 reps | -

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2026-04-14 | 36.5kg – 10 reps | 36.5kg – 8 reps | 34.5kg – 7 reps | -

2026-04-15 | 36.5kg – 11 reps | 36.5kg – 8 reps | 36.5kg – 8 reps | -

2026-04-17 | 36.5kg – 8 reps | 36.5kg – 8 reps | 36.5kg – 4 reps | -

2026-04-18 | 36.5kg – 10 reps | 36.5kg – 10 reps | 36.5kg – 7 reps | -

2026-04-21 | 36.5kg – 11 reps | 36.5kg – 9 reps | 36.5kg – 8 reps | 36.5kg – 6 reps

2026-04-24 | 36.5kg – 12 reps | 36.5kg – 9 reps | 36.5kg – 8 reps | 36.5kg – 7 reps

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2026-04-27 | 38kg – 8 reps | 38kg – 8 reps | 36.5kg – 8 reps | 36.5kg – 8 reps

2026-04-30 | 38kg – 10 reps | 38kg – 9 reps | 37kg – 8 reps | 37kg – 8 reps

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2026-05-04 | 39kg – 10 reps | 39kg – 8 reps | 38kg – 8 reps | 38kg – 8 reps

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2026-05-07 | 40.5kg – 8 reps | 39.5kg – 9 reps | 39kg – 6 reps | 38kg – 6 reps

2026-05-09 | 40.5kg – 10 reps | 39kg – 8 reps | 37kg – 8 reps | 35.5kg – 7 reps

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I'm currently on Week 4 of the program and it's been AWESOME so far!

I'm progressing on Reps/Weight even on a Cut (500KCAL Deficit)

The only two things that I would like an opinion is:

1. Are the biceps on the split on the low side? At least that is the way i'm currently feeling, On the other hand i feel like my legs/quads are getting stronger because of the 2x weekly frequency.
2. Do you do ALL THE WARMUPS requested? I'm usually just doing the Warm-ups on bigger compound lifts and just skipping warming up on "accessories" part of the lift (like a bayesian curl, or a overhead triceps extension on an upper day)

cant lie ive been neglecting legs they aren't something im going to be focusing on but still need to hit them. my aim is 1 set per workout to failure between 10-15 reps

I am coming up to the end of the BTS program.
Just want thoughts on running it again or switching to a new program

There’s a lot of sites that give you a TDEE estimate and the ones I’ve tried give somewhat similar results but I was wondering if there’s a consensus on which one is the most accurate and reliable.

I’ve been using Motra as my workout app, it auto recognises what exercise you are doing via Apple
Watch, tracks your rest times, gives you a nice summary on muscle groups worked etc. I’ve been looking at macro factor as an alternative as I really like Jeff’s science based approach to exercises and think that his workouts will really help me optimise my sessions, but wanted to know if the app can do the same type of tracking as I’m used to? Any thoughts?