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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
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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Welcome to
Muscle Ladder
Built on Jeff Nippard's progressive overload science. What should we call you?
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Weight unit?
You can always change this later from the home screen.
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Primary goal?
We'll use this to personalise your progress targets.
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Build Muscle
🏋️
Build Strength
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Lose Fat
Maintain
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