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{"exportedProgram":{"customExercises":{"bdgwhyiu":{"types":["upper","pull"],"isDeleted":false,"smallImageUrl":"https://static.strengthlevel.com/images/exercises/reverse-grip-lat-pulldown/reverse-grip-lat-pulldown-400.avif","vtype":"custom_exercise","meta":{"synergistMuscles":["Biceps Brachii","Brachioradialis","Teres Major","Teres Minor","Trapezius Lower Fibers","Trapezius Middle Fibers"],"targetMuscles":["Latissimus Dorsi"],"bodyParts":[],"sortedEquipment":[]},"largeImageUrl":"https://cdn-0.weighttraining.guide/wp-content/uploads/2016/10/reverse-grip-lat-pull-down-resized.png?ezimgfmt=ng%3Awebp%2Fngcb4","name":"Reverse Grip Lat Pulldown","id":"bdgwhyiu"}},"program":{"deletedExercises":[],"planner":{"name":"JN Fundamentals Hypertrophy: Upper/Lower","vtype":"planner","weeks":[{"name":"Week 1","description":"JEFF NIPPARD'S FUNDAMENTALS HYPERTROPHY PROGRAM\nUPPER/LOWER ROUTINE (4 Days per Week)\nProgression is assumed to be a Linear Progression (lp) as described in the FAQ.\nDeadlift/Squat: 10lb increase. Other main lifts: 5lb. Accessories: 2.5lb-5lb.","days":[{"name":"Day 1","description":"LOWER BODY #1","exerciseText":"// PROGRESSION TEMPLATES DEFINED FOR FIRST USE\n1RM_LP_PROGRESS / used: none / progress: custom(increment: 10lb) {~\n if (completedReps >= reps) {\n weights += state.increment\n }\n \n if (week % 4 == 0 && completedNumberOfSets >= 1 && completedWeights[1] > 0) {\n var.workoutMax = 0kg\n for (var.i in completedWeights) {\n var.setMax = calculate1RM(completedWeights[var.i], completedReps[var.i])\n var.workoutMax = var.setMax > var.workoutMax ? var.setMax : var.workoutMax \n }\n rm1 = var.workoutMax > rm1 ? var.workoutMax : rm1\n } \n~}\nLP_SQUAT[1-8] / used: none / 0x1 0lb / progress: custom(increment: 10lb) { ...1RM_LP_PROGRESS } \nLP_DEADLIFT[1-8] / used: none / 0x1 0lb / progress: custom(increment: 10lb) { ...1RM_LP_PROGRESS } \nLP_BENCH[1-8] / used: none / 0x1 0lb / progress: custom(increment: 5lb) { ...1RM_LP_PROGRESS } \nLP_OHP[1-8] / used: none / 0x1 0lb / progress: custom(increment: 5lb) { ...1RM_LP_PROGRESS }\nLP_ACC_5[1-8] / used: none / 0x1 0lb / progress: custom(increment: 5lb) { ...1RM_LP_PROGRESS }\nLP_ACC_2_5[1-8] / used: none / 0x1 0lb / progress: custom(increment: 2.5lb) { ...1RM_LP_PROGRESS }\n\n// SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY\nSquat[1-4] / ...LP_SQUAT / 3x6 / @7 210s\n// MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR SPINE TO ROUND\nRomanian Deadlift[1-4] / ...LP_ACC_5 / 3x10 / @7 150s\n// TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD\nHip Thrust[1-4] / ...LP_ACC_5 / 3x12 / @8 150s\n// FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE\nLeg Extension[1-4] / ...LP_ACC_2_5 / 3x12 / @9 90s\n// FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE\nLying Leg Curl[1-4] / ...LP_ACC_2_5 / 3x12 / @9 90s\n// KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE WEIGHT MOVE.\nHip Abductor[1-4] / ...LP_ACC_2_5 / 3x6 / @7 90s\n// FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR ARMS\nCrunch[1-4] / ...LP_ACC_2_5 / 3x12 / @7 90s"},{"name":"Day 2","description":"UPPER BODY #1","exerciseText":"// TUCK ELBOWS AT A 45º ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH\nBench Press[1-4] / ...LP_BENCH / 3x5 / @7 210s\n// PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER WIDTH GRIP\nReverse Grip Lat Pulldown[1-4] / ...LP_ACC_5 / 3x10 / @8 150s\n// SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK\nOverhead Press[1-4] / ...LP_OHP / 3x10 / @7 210s\n// FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS DOWN (AVOID SHRUGGING).\nT Bar Row[1-4] / ...LP_ACC_5 / 3x12 / @8 150s\n// KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT.\nChest Fly, Cable[1-4] / ...LP_ACC_2_5 / 3x12 / @8 90s\n// DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER.\nBicep Curl[1-4] / ...LP_ACC_2_5 / 3x10 / @8 90s\n// PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM.\nTriceps Extension, Cable[1-4] / ...LP_ACC_2_5 / 3x12 / @8 90s"},{"name":"Day 3","description":"LOWER BODY #2","exerciseText":"// BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND\nDeadlift[1-4] / ...LP_DEADLIFT / 3x8 / @7 210s\n// 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN FORWARD.\nLunge, Dumbbell[1-4] / ...LP_ACC_5 / 3x10 / @8 150s\n// SINGLE LEG, FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE.\nLeg Extension[1-4] / ...LP_ACC_2_5 / 3x15 / @8 90s\n// SINGLE LEG, FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE.\nLying Leg Curl[1-4] / ...LP_ACC_2_5 / 3x15 / @8 90s\n// KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE WEIGHT MOVE.\nHip Abductor[1-4] / ...LP_ACC_2_5 / 3x15 / @9 90s\n// PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE\nStanding Calf Raise[1-4] / ...LP_ACC_2_5 / 3x12 / @8 90s\n// SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW\nPlank[1-4] / 3x20 / 90s / progress: none"},{"name":"Day 4","description":"UPPER BODY #2","exerciseText":"// USE ~45° INCLINE. MIND MUSCLE CONNECTION WITH UPPER PECS.\nIncline Bench Press, Dumbbell[1-8] / ...LP_BENCH / 3x8 / @8 150s\n// PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER WIDTH GRIP.\nReverse Grip Lat Pulldown[1-4] / ...LP_ACC_5 / 3x8 / @8 150s\n// TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°.\nChest Dip[1-4] / ...LP_ACC_5 / 3x10 / @7 150s\n// LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK NEUTRAL, DOUBLE OVERHAND GRIP.\nBent Over Row[1-4] / ...LP_ACC_5 / 3x12 / @7 150s\n// RAISE THE DUMBBELL \"OUT\" NOT \"UP\", MIND MUSCLE CONNECTION WITH MIDDLE FIBERS.\nLateral Raise[1-4] / ...LP_ACC_2_5 / 3x15 / @8 90s\n// PULL YOUR ARMS BACK AND OUT.\nFace Pull[1-4] / ...LP_ACC_2_5 / 3x15 / @8 90s\n// NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING\nHammer Curl[1-4] / ...LP_ACC_2_5 / 3x8 / @9 90s"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 5","description":"WEEKS 5-8: 4 WEEK MODIFIED STRENGTH BASE","days":[{"name":"Day 1","description":"LOWER BODY #1","exerciseText":"// BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND\nDeadlift[5-8] / ...LP_DEADLIFT / 3x5 / @8 210s\n// HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY\nGoblet Squat[5-8] / ...LP_ACC_5 / 3x12 / @8 150s\n// PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS.\nSingle Leg Hip Thrust[5-8] / ...LP_ACC_5 / 3x10 / @9 150s\n// MEDIUM WIDTH FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR LOWER BACK TO ROUND\nLeg Press[5-8] / ...LP_ACC_5 / 3x12 / @8 90s\n// FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE\nLying Leg Curl[5-8] / ...LP_ACC_2_5 / 3x15 / @9 90s\n// PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE\nStanding Calf Raise[5-8] / ...LP_ACC_2_5 / 3x8 / @8 90s\n// FOCUS ON SQUEEZING YOUR ABS AS YOU BRING YOUR LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE\nBicycle Crunch[5-8] / ...LP_ACC_2_5 / 3x12 / @8 90s"},{"name":"Day 2","description":"UPPER BODY #1","exerciseText":"// TUCK ELBOWS AT A 45º ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH\nBench Press[5-8] / ...LP_BENCH / 3x8 / @8 210s\n// START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH DOMINANT ARM\nSingle Leg Deadlift[5-8] / ...LP_ACC_5 / 3x8 / @8 150s\n// BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP YOUR TORSO UPRIGHT.\nSeated Overhead Press[5-8] / ...LP_OHP / 3x12 / @7 150s\n// BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDES.\nBent Over One Arm Row[5-8] / ...LP_ACC_5 / 3x12 / @8 150s\n// TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°.\nChest Dip[5-8] / ...LP_ACC_5 / 3x6 / @8 90s\n// PULL YOUR ARMS BACK AND OUT.\nFace Pull[5-8] / ...LP_ACC_2_5 / 3x15 / @9 90s\n// PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER.\nBicep Curl, EZ Bar[5-8] / ...LP_ACC_2_5 / 3x12 / @9 90s"},{"name":"Day 3","description":"LOWER BODY #2","exerciseText":"// SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY\nSquat[5-8] / ...LP_SQUAT / 3x8 / @8 210s\n// TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD.\nHip Thrust[5-8] / ...LP_ACC_5 / 3x8 / @8 150s\n// MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW YOUR SPINE TO ROUND\nRomanian Deadlift[5-8] / ...LP_ACC_5 / 3x12 / @8 150s\n// FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE\nSeated Leg Curl[5-8] / ...LP_ACC_2_5 / 3x8 / @9 90s\n// PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE\nStanding Calf Raise[5-8] / ...LP_ACC_2_5 / 3x6 / @9 90s\n// FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S CHAIR\nHanging Leg Raise[5-8] / ...LP_ACC_2_5 / 3x6 / @8 90s\n// KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE THE WEIGHT MOVE.\nHip Abductor[5-8] / ...LP_ACC_2_5 / 3x20 / @9 90s"},{"name":"Day 4","description":"UPPER BODY #2","exerciseText":"// SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK\nOverhead Press[5-8] / ...LP_OHP / 3x6 / @8 210s\n// PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES.\nReverse Grip Lat Pulldown[5-8] / ...LP_ACC_5 / 3x6 / @8 210s\n// USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK.\nSeated Row[5-8] / ...LP_ACC_5 / 3x8 / @9 150s\n// LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE\nLateral Raise, Cable[5-8] / ...LP_ACC_2_5 / 3x12 / @8 90s\n// SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE CONNECTION WITH REAR DELTS.\nReverse Fly, Leverage Machine[5-8] / ...LP_ACC_2_5 / 3x12 / @8 90s\n// FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND YOUR TORSO.\nBicep Curl, Cable[5-8] / ...LP_ACC_2_5 / 3x15 / @9 90s"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":""},{"name":"Day 2","exerciseText":""},{"name":"Day 3","exerciseText":""},{"name":"Day 4","exerciseText":""}]}]},"exercises":[],"vtype":"program","days":[],"deletedDays":[],"url":"","isMultiweek":false,"name":"JN Fundamentals Hypertrophy: Upper/Lower","weeks":[],"nextDay":1,"shortDescription":"","clonedAt":1759262895555,"description":"","id":"aycfsvlz","tags":[],"deletedWeeks":[],"author":""},"version":"20260208210220","settings":{"timers":{"warmup":90,"workout":180,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}