How often should I change my workout program?

Nikkiey frames this as training blocks. On Ep. 147 she says to change routines every four to eight weeks, not every week, and to do the same exercises for at least four weeks so your muscles have time to adapt and get stronger. On Ep. 188 she recommends four to six week blocks. On Ep. 342 she says at least every four to six weeks, sometimes pushing to six to eight. On Ep. 387 she adds that the right length depends on the person and the program. Like macros, it looks different for everyone.

The episodes can sound like they disagree about six months, but they fit together. On Ep. 342 and Ep. 188, Nikkiey warns that running the same program for six months lets your muscles plateau. She also says on Ep. 188 that you can keep the squat for six months if you keep progressing the weight, reps, sets and rest times. On Ep. 387 she says you don't have to change everything at once: if your RDL is progressing beautifully, keep it. A new block can keep the lifts that are working and change the exercises, reps or sets around them.

On Ep. 387 Nikkiey explains that your muscles don't need to be confused. They need to be challenged. Progressive overload gives your body a slightly bigger reason to keep adapting. More load, more reps, better control, and changes to tempo or rest all count as progress. If you aren't progressing, the program-hopping isn't the fix. The plan needs a reason to change, and so do you.