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Jeff Nippard Powerbuilding 1
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Jeff Nippard Powerbuilding 1 routine by frankyniles is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Hybrid program combining powerlifting strength goals and bodybuilding hypertrophy
Routine detail
Day 1
Squat and OHP
Est. 51 min
6 exercises
Barbell Squat
1 Set x 8 Reps
Barbell Squat
2 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell Helms Row
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 25 Reps
Day 2
Deadlift and Bench Press
Est. 57 min
6 exercises
Barbell Deadlift
4 Sets x 2 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
2 Sets x 8 Reps
Cable Standing Hip Abduction
3 Sets x 20 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 3
Squat and Dip
Est. 58 min
6 exercises
Barbell Squat
4 Sets x 4 Reps
Dip
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Pullover
3 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Day 4
Deadlift and Bench Press
Est. 49 min
5 exercises
Reset Barbell Deadlift
4 Sets x 2 Reps
Barbell Bench Press
4 Sets x 5 Reps
Pendlay Row
3 Sets x 10 Reps
Nordic Ham Leg Curl
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 25 Reps
Day 5
Optional Arm Day
Est. 54 min
8 exercises
Preacher Curl Machine
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 21 Reps
Cable Shoulder Extension
3 Sets x 21 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Band Pull-Apart
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 30 Reps
