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Jeff Nippard 4day/wk Upper/Lower Split
General
Intermediate
Machine strength
Plan Details
The Jeff Nippard 4day/wk Upper/Lower Split routine by choopi is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Workout 1
7 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Day 2
Workout 2
7 exercises
Barbell Bench Press
7 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 16 Reps
Day 3
Workout 3
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
6 Sets x 8 Reps
Barbell Hip Thrust
6 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 4
Day 4
8 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 21 Reps
Exercise not found
Cable Lateral Raise
4 Sets x 24 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
