How Strong Should You Be? (Noob To Freak)

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How Strong Should You Be? (Noob To Freak)

Powerbuilding Phase 2.0 is here! [20% off until Nov 14th]


Here are a few program highlights:
▪️ Build muscle AND strength for intermediate-advanced trainees
▪️ Uses full body and push/pull/legs splits
▪️ Option to train 4 or 5-6x per week
▪️ 12 week program (+ “signposts” to assess progress throughout)
▪️ Full custom Excel spreadsheet for tracking progress
▪️ Technique Handbook + coaching cues from me for every exercise
▪️ Video links from me for every exercise
▪️ Exercise substitutions included
▪️ Science-based and field-tested

Get Powerbuilding Phase 1 here:

The Powerbuilding System 6X Per Week

If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program:

Get my Nutrition Guide (Ultimate Guide To Body Recomposition) here:

The Ultimate Guide to Body Recomposition


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1. Trying one of my training programs: →

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‣ Free 2 week trial with code JEFF

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The shirt and belt I’m wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:


In this video I’m covering strength standards on the squat, bench press and deadlift for male and female natural lifters (men and women). I break this up into six categories of training experience: noob, beginner, intermediate, advanced, elite and freak. I have based these strength standards on what I believe are average abilities from my decade plus of coaching experience, data from competitive powerlifting events (including powerlifting records) and existing strength scales from high level strength training coaches.

0:00 What makes someone strong?
2:45 My current squat, bench and deadlift
3:25 NOOB (~3-6 months)
4:10 BEGINNER (~0.5-2 years)
5:46 Powerbuilding Phase 2.0 info
6:02 INTERMEDIATE (~2+ years)
7:37 ADVANCED (~2-5+ years)
9:37 ELITE (~5-10+ years)
10:42 FREAK (~5-10+ years)
13:08 Powerbuilding 2.0 info


Helpful resources:

ExRx 1RM Calculator:

These Are the Best Strength Standards on the Internet

Bankrupt Beats:

Written by: Jeff Nippard
Produced by: Jeff Nippard
Edited by: Jeff Nippard
Filmed by Big 3 Media:
Also filmed by RLR Studios:


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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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