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The Essentials Program

Inspired by Jeff Nippard’s programs. Twelve weeks, three days a week: full body, upper, lower. Heavy compounds first, dropsets and supersets to finish. Every exercise lists two substitutions.

• Abdominals
• Biceps
• Calves
• Chest
• Forearms
• Glutes
• Hamstrings
• Lats
• Lower Back
• Middle Back
• Quadriceps
• Shoulders
• Traps
• Triceps

The schedule

Train three days a week with 1-2 rest days between sessions: Full Body, Upper, Lower. The same three workouts repeat for four weeks, then the exercises change: three blocks across twelve weeks.

How progression works

Every exercise prescribes a rep range and an RPE target. Add reps or weight week to week while keeping form consistent; the app’s progression suggestions follow the rep ranges.

The days

• Essentials: Week 1 · Full Body

  Week 1 of 12 · Full Body: Hack Squat (Heavy), Hack Squat (Back-Off), plus 6 more.

• Essentials: Week 1 · Upper

  Week 1 of 12 · Upper: Flat DB Press (Heavy), Flat DB Press (Back-Off), plus 5 more.

• Essentials: Week 1 · Lower

  Week 1 of 12 · Lower: Romanian Deadlift, Leg Press, plus 3 more.

• Essentials: Week 2 · Full Body

  Week 2 of 12 · Full Body: Hack Squat (Heavy), Hack Squat (Back-Off), plus 6 more.

• Essentials: Week 2 · Upper

  Week 2 of 12 · Upper: Flat DB Press (Heavy), Flat DB Press (Back-Off), plus 5 more.

• Essentials: Week 2 · Lower

  Week 2 of 12 · Lower: Romanian Deadlift, Leg Press, plus 3 more.

• Essentials: Week 3 · Full Body

  Week 3 of 12 · Full Body: Hack Squat (Heavy), Hack Squat (Back-Off), plus 6 more.

• Essentials: Week 3 · Upper

  Week 3 of 12 · Upper: Flat DB Press (Heavy), Flat DB Press (Back-Off), plus 5 more.

• Essentials: Week 3 · Lower

  Week 3 of 12 · Lower: Romanian Deadlift, Leg Press, plus 3 more.

• Essentials: Week 4 · Full Body

  Week 4 of 12 · Full Body: Hack Squat (Heavy), Hack Squat (Back-Off), plus 6 more.

• Essentials: Week 4 · Upper

  Week 4 of 12 · Upper: Flat DB Press (Heavy), Flat DB Press (Back-Off), plus 5 more.

• Essentials: Week 4 · Lower

  Week 4 of 12 · Lower: Romanian Deadlift, Leg Press, plus 3 more.

• Essentials: Week 5 · Full Body

  Week 5 of 12 · Full Body: Incline Machine Press, Single-Leg Leg Press (Heavy), plus 6 more.

• Essentials: Week 5 · Upper

  Week 5 of 12 · Upper: 2-Grip Pullup, Weighted Dip (Heavy), plus 5 more.

• Essentials: Week 5 · Lower

  Week 5 of 12 · Lower: DB Bulgarian Split Squat, DB Romanian Deadlift, plus 3 more.

• Essentials: Week 6 · Full Body

  Week 6 of 12 · Full Body: Incline Machine Press, Single-Leg Leg Press (Heavy), plus 6 more.

• Essentials: Week 6 · Upper

  Week 6 of 12 · Upper: 2-Grip Pullup, Weighted Dip (Heavy), plus 5 more.

• Essentials: Week 6 · Lower

  Week 6 of 12 · Lower: DB Bulgarian Split Squat, DB Romanian Deadlift, plus 3 more.

• Essentials: Week 7 · Full Body

  Week 7 of 12 · Full Body: Incline Machine Press, Single-Leg Leg Press (Heavy), plus 6 more.

• Essentials: Week 7 · Upper

  Week 7 of 12 · Upper: 2-Grip Pullup, Weighted Dip (Heavy), plus 5 more.

• Essentials: Week 7 · Lower

  Week 7 of 12 · Lower: DB Bulgarian Split Squat, DB Romanian Deadlift, plus 3 more.

• Essentials: Week 8 · Full Body

  Week 8 of 12 · Full Body: Incline Machine Press, Single-Leg Leg Press (Heavy), plus 6 more.

• Essentials: Week 8 · Upper

  Week 8 of 12 · Upper: 2-Grip Pullup, Weighted Dip (Heavy), plus 5 more.

• Essentials: Week 8 · Lower

  Week 8 of 12 · Lower: DB Bulgarian Split Squat, DB Romanian Deadlift, plus 3 more.

• Essentials: Week 9 · Full Body

  Week 9 of 12 · Full Body: Machine Squat (Heavy), Machine Squat (Back-Off), plus 6 more.

• Essentials: Week 9 · Upper

  Week 9 of 12 · Upper: Machine Chest Press (Heavy), Machine Chest Press (Back-Off), plus 5 more.

• Essentials: Week 9 · Lower

  Week 9 of 12 · Lower: Romanian Deadlift, DB Walking Lunge, plus 3 more.

• Essentials: Week 10 · Full Body

  Week 10 of 12 · Full Body: Machine Squat (Heavy), Machine Squat (Back-Off), plus 6 more.

• Essentials: Week 10 · Upper

  Week 10 of 12 · Upper: Machine Chest Press (Heavy), Machine Chest Press (Back-Off), plus 5 more.

• Essentials: Week 10 · Lower

  Week 10 of 12 · Lower: Romanian Deadlift, DB Walking Lunge, plus 3 more.

• Essentials: Week 11 · Full Body

  Week 11 of 12 · Full Body: Machine Squat (Heavy), Machine Squat (Back-Off), plus 6 more.

• Essentials: Week 11 · Upper

  Week 11 of 12 · Upper: Machine Chest Press (Heavy), Machine Chest Press (Back-Off), plus 5 more.

• Essentials: Week 11 · Lower

  Week 11 of 12 · Lower: Romanian Deadlift, DB Walking Lunge, plus 3 more.

• Essentials: Week 12 · Full Body

  Week 12 of 12 · Full Body: Machine Squat (Heavy), Machine Squat (Back-Off), plus 6 more.

• Essentials: Week 12 · Upper

  Week 12 of 12 · Upper: Machine Chest Press (Heavy), Machine Chest Press (Back-Off), plus 5 more.

• Essentials: Week 12 · Lower

  Week 12 of 12 · Lower: Romanian Deadlift, DB Walking Lunge, plus 3 more.