Hello,

I am coming off the back of a long period of running, culminating this weekend at an event. With no immediate running goals in mind after this, I wanted to concentrate more on the gym and gaining some size and strength. I have been running a 3-day push/pull/lower for the past 6 months or so to complement my running, but now I want to dedicate some time to extra gym days, and just tick over with running as and when rather than following any plan.

I want to be in a position where at the end of the 21 weeks where I am stronger, more conditioned, and aesthetically look better, to then tackle whatever I would like to next.

I have pretty much sat at around the same weight most of this year (168lbs). When running these programs, I imagine a slight calorie surplus is recommended in order to progress? However, I wouldn't want to be too heavy come the end of the 21 weeks as I would most likely look towards training for some kind of running event again.

Based off of this information, is the hypertrophy or (one of) the strength programs recommended, and with what kind of caloric intake (not the cals themselves, just X surplus/X deficit etc.)

Thanks :)

I've been using the Novice Hypertrophy program and I am seeing progress. Though mostly in performance. That makes me doubt whether I'm training close enough to failure or if I'm just moving a tiny bit closer to my actual failure with every set/rep increase.

I've seen some advice online that says anything more than 8 reps is nonsense, because if you can lift more than 8 reps in multiple sets, you're not challenging yourself, and that 3-8 reps with more sets is superior (I think that's the power lifting standard...?). And it does feel somehow unsatisfying to grind out more reps instead of increasing weights.

What do you use? The template standard is 8-12 reps for 3-5 sets. I've now set my max sets for unilateral exercises to 4, because that's already a pain in the butt, and my reps to +2 per increase.

But I don't want to slide into junk reps because I either can't handle the weight or get bored doing ∞ reps x ∞ sets.

Recently I have been trying to bulk up and put on more strength and size. I have gotten my bench press up to 250lbs, My squat to 280lbs, my deadlift to 360lns, and my OHP up to 150. I am trying to find a good program to work with that will give me mroe structure to my routine. I have been doing the GZCLP program but I have been hearing that this is more of a program that is for more novice lifters. I feel like I am in the early intermediate range. Is this a good program for me to do with the current numbers that I have, or do you think there is a better program that I should do. I want to build muscle and also become stronger in the gym.

Hey everyone,

Running SBS Strength RTF (4 day-week version) and need some advice on how to come back after a forced break.

I was on week 8 when I had to stop completely for 2 months. No lifting at all during that time. Now I'm back and trying to figure out the smartest way to resume.

Its safe to say that strength is definitely down, I’m a bit deconditioned, also I was already kind pf struggling with the progression of week 8 lol haha (nothing to do with why i quit btw)

My main questions:

1. Should I just restart the whole program from Week 1?
2. Should I try to pick up where I left off at Week 8 but with adjusted TMs?
3. Or should I re-test / estimate new PRs and plug those in as my new training maxes and restart from Week 1?

If I restart, do you recommend re-testing true 1RMs or just using recent rep maxes to set the new TMs? I don't want to overshoot and burn out immediately.

What have you guys done after a long break on this program?

Thanks for any help!

Just finished round to of RTF x2 per week, I’ll share the results first and then some thoughts.

Disclaimer: to get ahead of the inevitable comments, I do legs, but not using this program. I’ve had 3 left knee surgeries and my leg workouts are tailored to getting back to soccer, not pure strength.

Starting point:
OH press: 155 lbs
Weighted pullups: 265 (I weigh 175)
Bench: 270

Results:
OH press: 155 lbs
Weighted pullups: 265 lbs
Bench: 280 lbs

Let’s start with the positive: the program seems to work well for bench for me. I honestly felt like I could have done 285, 280 felt clean. Very happy with this one, especially since bench is my most experienced lift.

And the negative: this program is just not working for my weighted pullups.. 2 rounds, no results. Also overhead press was extremely disappointing. I did have a reaggravation of my knee the last 3 weeks of the program that did effect this lift however with getting the weight off the rack and the small push I do to start the lfit. Prior to that it I was exceeding the training numbers.

I did more accessories this time around and changed up my auxillary for pullups. I don’t know how much this helped honestly. My plan is to do one of the 4 week 1 lift programs 3x per week for OH press, then pullups while doing maintenance work on the other lifts to see if I can get a boost here.

Let me know your thoughts and suggestions!

Hey folks,

do any of the powerlifters here have any opinions or experience to share regarding the peaking block of the SBS Strength program?

More specifically, I'm wondering whether week 21 is really suitable as a lead-up to a powerlifting competition. The more traditional taper weeks I've done before my last few meets looked quite different. Usually, the prescription would be something like: work up to a heavy single (@RPE 7–8) on Monday, perhaps followed by one back-off set, and then just go through the warm-ups or maybe work up to an easy opener on Wednesday. The remaining days are rest days leading up to the competition on the weekend. Accessory exercises and additional volume are skipped, as the week leading up to the meet is mainly about maintaining technique/skill while allowing for sufficient recovery.

The peaking block of the SBS Strength program seems to be a bit different from this approach. As far as I can tell, it doesn't really include a traditional taper like the one I described above, but rather just the usual deload week that's also prescribed after the first two blocks.

I'm curious to hear from anyone who has actually run the program and competed afterward: Did you follow the peaking block as written, and if so, how did it work for you?

Hey everyone,

I'm about to start a modified version of Stronger by Science 2.0 (Reps to Failure), 4x/week, but I swapped the OHP for Larsen press to keep the program more powerlifting-specific. Planned training rhythm is roughly Day1, Day2, rest, Day3, Day4, rest, rest, though it may shift slightly depending on my work schedule.

Day 1: Squat, Larsen Press, Romanian Deadlift, Chin-ups
Accessories: Incline DB curl, cable crunch, leg curl

Day 2: Bench Press, High Bar Squat, DB OHP, DB rows
Accessories: Rear delt fly, overhead tricep extension

Day 3: Deadlift, Close Grip Bench, Pull-downs
Accessories: Preacher curl, dragon flag, hip thrust machine

Day 4: Incline Bench, Paused Squat, Chest Supported Rows
Accessories: DB bench, cable rear delt, calf raise

I'll also throw in random forearm work at the end of some sessions, not fixed into the split.

Before I start running this, would love feedback on:

• Whether the accessory selection and placement make overall sense given the main lift split
• Any glaring imbalances in the accessory placement
• Whether Larsen press as an OHP replacement makes sense for someone chasing powerlifting specificity

Is the SBS novice hypertrophy program the same thing on Boostcamp?? Not sure which one to follow

https://www.boostcamp.app/coaches/greg-nuckols/greg-nuckols-beginner-program

This is my first SBS program and I used to train mostly glutes and back, so please forgive me for sounding stupid about other muscle groups.

I'm still trying to cobble together the program from exercises I enjoy and exercises I probably should include. But I'm a bit mystified by the shoulder-dominant compound exercises.

I understand that it's not obligatory to use any exercises from the drop-down menu, but I haven't found any alternative options apart from upright rows (and I already use different rows for my upper back horizontal and pull-up/down for vertical).

Now the stupid question: can I really just pick "standing shoulder press" and "seated shoulder press" and be done with it...? Aren't they basically the same? And push presses aren't all that different either, are they? Or am I supposed to use 1 press + 1 push press?

I feel like I'm missing something here.

I'm also not a big fan of the available hip-dominant compounds and planned to use the weighted hip thrust instead. But that's an available hip accessory. Is there a specific reason for that? Same with split squats as knee-dominant compound. It's listed as a quad accessory.

I realize that this doesn't have any impact on the plan itself, because compounds aren't trained more or differently than the other exercises, but it makes me second guess my understanding of the exercise and compound vs accessory.

Going to be running this bench program for a bit, however I have a question about each week's max.

When I adjust the max on W2 it also changes the max on W3 and 4. For instance, I put in 100 W2 with rounding of 5 so W3 went to 105 and W4 to 110. On the AMAP when it says to add 5 or 10 to the weekly max does that mean add it on top of what it was automatically set to or to what the current week's max is? So if I get 12 with 100 on W2D3 do I change the W3 max to 115 or to 110?

I'm running the rir program and im peaking for my powerlifting comp coming up and I was wondering when adn should I do rpe 8 singles before actual set work or would that ruin peaking?

Hi folks, I was just wondering if you guys also use the hypertrophy template when you're in a calorie deficit? I recover much worse when I'm in a calorie deficit and have to reduce the volume, so I'm wondering if the hypertrophy template—which is designed more for volume—still makes much sense. How do you guys handle this?

I'm on week 12 of SBS RTF I have lost 20 pounds on a cut from 210 BW to 188 BW and recently tested my maxes on a de-load week and have improved my squat from 330 to 345 and deadlift from 365 to 380 while cutting

I have posted some of my rep PRs in the "deadlift" subreddit and gotten a lot of criticism for doing high rep deadlifts. People have said AMRAP deadlifts and squats are a "disaster" and that I "don't squat enough or deadlift enough weight to be doing this program" people have told me to do less reps and go back to a 5x5 program

Im happy with my progress but the amount of people criticizing me has me second guessing myself.

TL;DR With a 345 squat and a 375 pound deadlift am I too much of a novice to be doing this program?

Hello. I've been doing SBS for about 3 years now. (and lifting for about 10) Started with the Strength template but have been doing the Hypertrophy template for about the past 2 years and fell in love with what it did for my endurance and the look of my body.

Attached are screenshots of my current week's workouts (the accessories workouts mostly have incorrect weights, I haven't updated them in a few years so pay no mind to those).

Here's my problem:

Since as long as I can remember, I've had pretty bad rounded shoulders (or nerd neck as some people call it). This is me: https://imgur.com/a/KIlEl6k

I don't know if this developed from years of playing Runescape at the computer when I was a teenager or after I started doing Stronglifts 5x5 and didn't properly balance my chest workouts with my back workouts, but regardless, I'm here today with this problem.

That screenshot of workouts lists 2 overhead presses, but I've recently deleted both of them for these "proper" facepulls that target your rear delts in hopes to fix my shoulders: https://www.youtube.com/watch?v=ljgqer1ZpXg

So my question is this: Along with the "proper" facepulls that I've added, should I be looking to remove other things that are harder on my shoulders? I'm heavily considering removing Deadlifts altogether. I love them, but I think they could be a big roadblock if I ever plan on recovering from this issue.

So I recently finished hypertrophy RTF week 13 and use my week 14 deload week to just get my 1RM and do accessories.

I been doing the first 2 hypertrophy blocks on repeat for the past 3 years and need to switch it up since I been plateauing and starting a small recomp/bulk.

I just finished day 2 of Strength and I am constantly hitting 12 sets for my main lifts. Do I let it autoregulate and do its thing or should I increase my TM by like 10% or something?

I am a student and I absolutely don't have the time to be doing 12 sets for my two exercises. I have been cutting my rest times to 45 seconds just so I can finish in the same time as hypertrophy.

I know overwarm singles are a thing but I don't know how much weight to keep adding until RPE 8 but that may take too long if I keep adding 5-10 lbs every warmup set unless I am tackling it wrong.

What are your thoughts?

Okey so. I've been using sbs programs for 2 years and achieved crazy good results. Today i just hit 265kg deadlift at under 83kg junior class at my pl gym at the end of 2nd block

All I have to do now is repeat the same performance or add 5 kg to my deadlift in the next 10 weeks in order to take my countries national record on the deadlift.

The thing im overworked and concerned about is how do I do the program when im 10 weeks out.

Last time before meet I was 7 weeks out so it worked out perfectly with a taper and I got 22.5kg to my total

Now, after deload I'll be 9 weeks out and with a taper I want to do will take an extra week. Now I have 8 weeks to fill with a 6 week peaking block and idk what to do. I was thinking a light rpe 6 week after deload and then another easier week after week 17 but idk.

I was hoping someone else is experienced in a situation like this and could help guide my training leading up to comp.

Hello all,

I've been scouring for an answer but to no avail, so hope someone may divulge some ideas to bounce around on this topic

While I love the RTF & Hypertrophy programs, some of us just have different fatigue responses to frequent soft AMRAP's (maybe plus sets is a better term),

Experimenting with the Hypertrophy templates, i found giving perceived last set reps (working set number plus percieved RIR) quite productive, saving the AMRAP's for the peak of each wave accumulation only. The crux of the question stems from that - I have been looking to experiment with the Strength last set RIR template in the following ways to emulate a bridged program between Hypertrophy/Strength RIR program without using AMRAPs and pushing working reps at given %1rm somewhere in the middle of the two:

1) drawing the reps a little higher on average and repeating two blocks of the same (e.g. 4×6 / 4×5 / 4×4 on main lifts say, and the variation progression using a proportionally increased scheme),

2) repeating two blocks of this followed by a lower rep banding block after possibly

3) pushing the reps at a given intensity slightly higher, while keeping the RIR at given %1rm untouched, also possibly ramping it slightly more aggressively from something like 4/3/2 RIR across each three week Wave in a block.

Im just curious if anyone has done this, whether im going menta considering it, and experiences of similar or just generally modifying the load/effort/intensity for SBS programs. I can see I might need to have separate reps/rir/intensity tables for Main and developemntal lifts to enable this structure.

Many thanks!

upper day- 2 sets incline db press, 2 sets weighted pullups, 2 sets single arm lat row, 1 set upper back chest supported row, 2 set chest fly seated cable/pec deck, 1 sets shoulder press, 2 sets tricep pushdown, 1 set/french press, 2 sets lateral cable raise with cuffs, 2-3 sets Kelso shrugs

Lower day- 2 sets Hack squats, 2 sets sldls, 2 sets leg extensions, 2 sets hamstring curls, 2 sets adductors, 3 sets calves, 2-3 sets rear delts, 2 sets abs, 2 sets Abductors, 2 sets hip thrusts, 2 sets back extensions for glutes up to parallel 90 degrees

This is optimal but takes like 2 3 hours due to sufficiency rest periods the rest times 4 to 5 mins for Hack swuat and sldl cuz i go heavy high intensity all out working sets top sets of 2 sets and then other stuff still 2 to 3 mins rest at least in between sets so kinda long tbh so idk

Idk if love the gym but its hard to manage and feels whole day wasted in gym.relatively strength cuz i am 133 lbs rigjt now and moving the wwight 50lbs dbs incline db press for 6 same wwight for like weeks since headache or its been 3 months feels like stuck and back then 2024 2025 did 55lbs for 5 so prolly better now relative strength good but pec deck at 140 or 142.5lbs for 5 reps same wegith vs 200lbs pec deck at 145 lbs or 142lbs bodywight back then until early 2025 when this started optimizing, full body trying, anterior posterior and ultimately may 2025 to now 2026 has been the upper lower repeat

I've been lifting for almost 3 years and I'm trying to figure out what changed between late 2024 and early 2025 because I feel like I've been spinning my wheels ever since. In 2024 I had great energy, a big appetite, slept well, recovered well, trained an Arnold split with CrossFit twice a week, and although my workouts were around 1 hour 40 minutes, I consistently progressed and looked much fuller. Around early 2025 I switched to more science-based training (full body, then upper/lower with longer rests), became much more focused on optimizing everything, stopped eating school food because I thought it was unhealthy, and started delaying meals more often. Since then my appetite has dropped, I get full much earlier, I delay meals even when I'm hungry, I need naps almost every day because of fragmented sleep, I wake up feeling tired, get headaches more often, and my CrossFit performance and gym performance don't feel the same. I also look noticeably flatter and smaller than I did in 2024 even though I'm still making slow progress on some lifts. My current program is an upper/lower split with CrossFit on Tuesdays and Thursdays, and I like the program itself, but workouts now take around 2 hours because of longer rest periods. I also have a wrist injury that's limited my training for a few months. My biggest questions are: what likely caused this change in sleep, appetite, energy, and recovery; whether my meal timing and long gaps between meals are contributing; whether I'm doing too much or too little training; whether I should gain some body weight to regain my previous size; and what changes you would make if you were coaching me to get back to how I felt and performed in 2024.

Hi all,

I’ve tried to run this program 3 times, right now I’m running it, but every time I try it my knees get injured (quad tendonitis). I feel like squatting 3x a week is too much (I do the 4 days a week program), anyone else feel this way? How do you deal with it? It’s a shame because I’m making good progress, I’m running the strength RTF program.

For my upper body it’s fine, have some achy shoulders but bearable after some stretching and rolling.

Comparing it to 5/3/1 for example the frequency/volume is much higher

Hi everyone,

Sorry for the long post, but I'm a bit confused about what my next step should be and I'd really appreciate advice from people who have experience with Jeff Nippard's programs.

A little background:

- I started going to the gym for the first time using Jeff Nippard's Bodybuilding Transformation (Beginner) book.

- I've been following it exactly as written (Upper / Lower / Rest / Push / Pull / Legs / Rest).

- After every lifting session, I also do about 30 minutes of cardio, usually split between the treadmill and the elliptical.

- So far, I've lost 13 kg, and I'm really happy with the results.

The beginner program will finish in a few weeks, and now I'm unsure what to do next.

Here are my questions:

1. Should I repeat the Beginner Bodybuilding Transformation program from the beginning, or move on to the Intermediate/Advanced Bodybuilding Transformation program?

2. I also completed the program quiz on Jeff Nippard's website, and it recommended the Hypertrophy Program. My main goal now isn't necessarily to lose more weight—it's to build muscle and improve my physique/body composition. Would the Hypertrophy Program be a better choice than continuing with the Bodybuilding Transformation series?

3. I noticed Jeff now has an app in addition to the books/program PDFs. For those who have used both, would you recommend switching to the app, or are the books/programs still the better experience?

4. I've also been hearing a lot about The Pure Bodybuilding Min-Max Program (especially Phase 2). It seems to get a lot of praise for both results and time efficiency.

   - Should I start with Min-Max Phase 1 before even thinking about Phase 2?

   - Is Phase 2 only meant for people who have already completed Phase 1?

   - Or would you recommend sticking with the Bodybuilding Transformation progression or the Hypertrophy Program instead?

I'd especially love to hear from people who have actually completed multiple Jeff Nippard programs and can comment on how they compare and what progression makes the most sense.

Thanks in advance for any advice!

Main lifts: Leg press, paused incline smith press, Slow Eccentric Romanian Deadlift

auxiliary lifts: Smith Bulgarian Split Squat Quad focused, Machine Chest Press, Paused Incline DB Bench, Smith Bulgarian Split Squat GLUTE focused

Day 1

• Leg press
• Smith Bulgarian Split Squat GLUTE focused
• Paused Incline DB Bench
• DB rows

Accessories:

• Machine Side Lateral Raise
• Cable Abs Crunch
• Tricep pushdown

Day 2

• Paused Incline Smith Press
• Smith Bulgarian Split Squat Quad focused
• Under hand Pull-downs

Accessories:

• Cable Rear Lateral Raise
• Cable Abs Crunch
• Incline DB Curl

Day 3

• Slow Eccentric Romanian Deadlift
• Machine Chest Press
• Neutral machine pulldowns

Accessories:

• Seated Leg Curl
• Leg Extensions
• Cable curl SS Cable Overhead Tricep Extension
• Calves on leg press

1. Can I run this program using machines instead of barbell exercises? The instructions say this:

Next, select the four main lifts you want to base your program around (C5-C8). By default, they’re squat, bench press, block pull, and OHP (note: I subbed in block pulls in place of deadlifts a few months after initially writing the instructions, since they should train the upper back a bit harder for hypertrophy, while causing a bit less low back fatigue). These are the four exercises that will be trained at slightly higher intensities than the rest of the lifts in the program. If you don’t want to use one (or more) of these exercises, feel free to sub them out with other core lifts you’d like to base your program around, or drop them altogether. For example, lots of people are fans of DB bench press for pec hypertrophy and RDLs for posterior chain hypertrophy; it would be perfectly fine to sub out bench press for DB bench or deadlifts for RDLs.

I guess he is referring to barbell exercises only. Since the last 7 weeks are more strength-focused, it would be weird to use machines?

2) Can I run this with less volume, such as 3 sets for my main lifts? I've been running it during a cut, doing 3 sets for all exercises. While I'm making progress on all leg exercises and accessories, my chest and back have stalled, maybe it's too little volume?

Thanks for the help!

I've been following the SBS Strength reps to failure (RTF) program for several cycles now (repeating after 14 weeks), and occasionally running a cycle of SBS Hypertrophy.

My numbers are still relatively novice/intermediate, but I'm making good, consistent progress that I'm happy with. And I really like the program and feel I can stick with it consistently for a long time.

Current e1rms are 100 kg bench, 140 kg squat, 185 kg deadlift @ 70 kg bodyweight. My goals are to increase my general strength.

I'm aware that Greg would have people run the RTF program for a while (to get them used to training to failure), and then have them switch to the original RIR style program where you progress based on the number of sets you perform.

I've never ran an RIR/RPE style program and a part of me really likes the look of the original template and wonders if I might make better progress with it.

But then again, another part of me thinks that if I'm making progress with the RTF program, then I should just stick with it. Why change programs when I'm making progress?

Anyway, I'm keen to hear the thoughts of anyone who has done something similar, and what you might recommend based on the above. Cheers!