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Copy of Jeff Nipard Full Body Split
General
Beginner
Machine strength
Plan Details
The Copy of Jeff Nipard Full Body Split routine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Leg
7 exercises
Step Machine
1 Set
Barbell Squat
4 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
2 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 2
Chest
7 exercises
Barbell Bench Press
3 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Day 3
Back
6 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Upright Row (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 4
Leg
7 exercises
Barbell Sumo Deadlift
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 5
Deltoid
8 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Push-Up
2 Sets
