Loading...
Jeff Nippard PPL 2022
Bulking
Advanced
Machine strength
Plan Details
The Jeff Nippard PPL 2022 routine by fatarms0 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
https://www.youtube.com/watch?v=qVek72z3F1U
Routine detail
Day 1
Legs 1 (Quad Focused)
7 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Decline Crunch
2 Sets x 30 Reps
Day 2
Push 1 (Chest Focused)
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Exercise not found
Exercise not found
Cable Tricep Kickback
3 Sets x 30 Reps
Day 3
Pull 1 (Lat Focused)
5 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Exercise not found
Exercise not found
Dumbbell Incline Curl
3 Sets x 15 Reps
Day 4
Legs 2: (Posterior-Chain Focused)
6 exercises
Barbell Deadlift
3 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Exercise not found
Exercise not found
Single-Leg Calf Raise
3 Sets x 10 Reps
Exercise not found
Day 5
Push 2 (Delt Focused)
5 exercises
Barbell Military Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Day 6
Pull 2 (Mid-Back & Rear Delt Focused)
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Exercise not found
Cable Rope Face Pull
3 Sets x 20 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Exercise not found
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
