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Jeff Nippard PPL
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Jeff Nippard PPL routine by gabriel.mbugua is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push A
Est. 68 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 20 Reps
Bench Weighted Decline Crunch
2 Sets x 8 Reps
Tue
Pull A
Est. 72 min
7 exercises
Barbell Deadlift
6 Sets x 4 Reps
Weighted Pull-Up
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Wed
Legs
Est. 70 min
8 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Machine Seated Calf Raise
3 Sets x 11 Reps
Hanging Knee Raise Rotation
2 Sets x 15 Reps
Thu
Push B
Est. 76 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Fri
Pull B
Est. 60 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Shrug
3 Sets x 17 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
