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Muscle Ladder
Jeff Nippard · 4-Day Split
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Programming Principles

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Volume target
10–20 sets/muscle
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Effort (RPE)
7–8 early · 9–10 last
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Progression
Double progression
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Rest (heavy compound)
3–5 min
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Recovery goal
7–9 h sleep
Push Day
0:00
120
Rest
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Done!
Great session.
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