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Jeff nippard upper/lower
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Jeff nippard upper/lower routine by nwheen is a 50 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
lower 1
Est. 61 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
upper 1
Est. 58 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
pendlay row
3 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 3
lower 2
Est. 64 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
unilateral eccentric overloaded leg extension
3 Sets x 8 Reps
barbell hyper extension
3 Sets x 8 Reps
Day 4
upper 2
Est. 67 min
7 exercises
Barbell Military Press
3 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 8 Reps
supinated dumbbell curl
3 Sets x 15 Reps
cable squeeze across - single
3 Sets x 8 Reps
Day 5
lower 3
Est. 56 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
band side steps
3 Sets x 8 Reps
Day 6
Upper 3
Est. 59 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 8
lower 1
Est. 61 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 9
upper 1
Est. 58 min
6 exercises
Barbell Bench Press
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
pendlay row
3 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 10
lower 2
Est. 63 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 9 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
unilateral eccentric overloaded leg extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 11
upper 2
Est. 60 min
6 exercises
Barbell Military Press
3 Sets x 4 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 21 Reps
supinated dumbbell curl
3 Sets x 8 Reps
Day 12
lower 3
Est. 54 min
5 exercises
Barbell Squat
3 Sets x 8 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
band side steps
3 Sets x 15 Reps
Day 13
Upper 3
Est. 57 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 15
lower 1
Est. 63 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 20 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Day 16
upper 1
Est. 58 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
pendlay row
3 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 17
lower 2
Est. 67 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Front Squat
3 Sets x 9 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
unilateral eccentric overloaded leg extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 18
upper 2
Est. 76 min
7 exercises
Barbell Military Press
4 Sets x 4 Reps
Weighted Pull-Up
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 21 Reps
supinated dumbbell curl
3 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Day 19
lower 3
Est. 52 min
5 exercises
Barbell Squat
3 Sets x 8 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
band side steps
3 Sets x 15 Reps
Day 20
Upper 3
Est. 64 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 22
lower 1
Est. 54 min
6 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 6 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 23
upper 1
Est. 67 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 24
lower 2
Est. 55 min
5 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Day 25
upper 2
Est. 65 min
7 exercises
Barbell Military Press
2 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
pendlay row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Day 26
lower 3
Est. 51 min
5 exercises
Barbell Squat
3 Sets x 8 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
band side steps
3 Sets x 8 Reps
Day 27
Upper 3
Est. 60 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 6 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Day 29
lower 1
Est. 54 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 6 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 30
upper 1
Est. 66 min
7 exercises
Barbell Bench Press
3 Sets x 7 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 31
lower 2
Est. 58 min
5 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 9 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Day 32
upper 2
Est. 73 min
7 exercises
Barbell Military Press
3 Sets x 4 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 11 Reps
pendlay row
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Day 33
lower 3
Est. 54 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 15 Reps
band side steps
3 Sets x 8 Reps
Day 34
Upper 3
Est. 57 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 36
lower 1
Est. 63 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 37
upper 1
Est. 67 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 38
lower 2
Est. 58 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 39
upper 2
Est. 80 min
7 exercises
Barbell Military Press
4 Sets x 4 Reps
Weighted Pull-Up
5 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
pendlay row
3 Sets x 15 Reps
Machine Fly
3 Sets x 21 Reps
Dumbbell One-Arm Row
2 Sets x 20 Reps
EZ Bar Curl
3 Sets x 15 Reps
Day 40
lower 3
Est. 53 min
5 exercises
Barbell Squat
3 Sets x 8 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
band side steps
3 Sets x 8 Reps
Day 43
Upper 3
Est. 57 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 45
lower 1
Est. 64 min
7 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
barbell hyper extension
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
smith machine calf raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 46
upper 1
Est. 64 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
barbell floor bench press
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Cable Upright Row
3 Sets x 20 Reps
Day 47
lower 2
Est. 51 min
5 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
knee banded leg press
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 48
upper 2
Est. 63 min
7 exercises
Barbell Military Press
2 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Push-Up
2 Sets x 15 Reps
Band Reverse Fly
2 Sets x 30 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 49
lower 3
Est. 54 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Day 50
Upper 3
Est. 60 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
high single arm cable pull
3 Sets x 8 Reps
ezy bar overhead tris
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 51
lower 1
Est. 55 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
barbell hyper extension
3 Sets x 10 Reps
smith machine calf raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 52
upper 1
Est. 61 min
6 exercises
Barbell Bench Press
3 Sets x 7 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
barbell floor bench press
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Cable Upright Row
3 Sets x 20 Reps
Day 53
lower 2
Est. 54 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 9 Reps
knee banded leg press
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Day 54
upper 2
Est. 69 min
7 exercises
Barbell Military Press
3 Sets x 4 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 11 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Push-Up
2 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 55
lower 3
Est. 50 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbell split squat using bench
3 Sets x 15 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Day 56
Upper 3
Est. 64 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
ezy bar overhead tris
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 58
lower 1
Est. 56 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
barbell hyper extension
3 Sets x 10 Reps
smith machine calf raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 59
upper 1
Est. 60 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
barbell floor bench press
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Barbell Upright Row
3 Sets x 8 Reps
