Pure Bodybuilding
A focused muscle-building block. Follow the purchased plan, then make your training record useful.
Jeff Nippard FundamentalsWorkout calculator.
Enter the sets and rep range from your purchased program for one exercise. See 8 weeks of targets. Jeff's exercises and weekly plan stay with the paid program.
Program by Jeff Nippard · Trainer editorial · Updated
Your exercise · Week 8, if every session succeeds
65kg
Now: 60 kg. Every session is below, with warm-ups and what to do when you stall.
| Lift | Now | Week 8 |
|---|---|---|
| Your exercise | 60 kg | 65 kg |
The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.
Week 1 · One session a week for this exercise
Week 1 · Your exercise
- Your exercise3 × 860 kgrange 8–10
How it progresses
Fundamentals runs 8 weeks per split (3, 4 or 5 days a week). The paid program sets its own exercises and progression; they come first.
This log adds one rep a week until every set reaches the top of your range, then adds weight and starts again at the bottom.
If you stall
Repeat the week's target until every set gets it. Your program's instructions on effort and technique come first.
Warm-up
Use the warm-up in your program. The ramp shown follows the site's general warm-up calculator.
What comes next
If you train this exercise twice a week, move through the weeks twice as fast.
Sources
Fundamentals Hypertrophy: three separate eight-week split options. Not the newer transformation system.
Fundamentals Hypertrophy Program · Jeff Nippard
Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.
Use the sheet at your next session
- Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
- Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
- Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
- Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.
The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.
- Days / week
- 3 / 4 / 5
- Experience
- Beginner
- Progression
- Use your purchased targets
- Focus
- Muscle
Version covered. Fundamentals Hypertrophy: three separate eight-week split options. Not the newer transformation system. Independent editorial companion; no affiliation or endorsement is implied.
The people behind the program.
Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.
- Jeff NippardFundamentals Hypertrophy Program
- Practical resourcesPlate loading calculatorWarm-up set calculatorEstimated one-rep max
- Lift techniqueSquat form checklistOverhead press guideRomanian deadlift guide
Frequently asked questions
Which version of Fundamentals does this cover?
Fundamentals Hypertrophy: three separate eight-week split options. Not the newer transformation system.
How should I use the Fundamentals tool?
Enter the sets and rep range from your purchased program for one exercise. See 8 weeks of targets. Jeff's exercises and weekly plan stay with the paid program.
Is this an official program spreadsheet?
This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.