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JEFF NIPPARD (Upper Lower 4 Day)
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The JEFF NIPPARD (Upper Lower 4 Day) routine by LeoKaisergruber is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
DAY1
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 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
Machine Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 30 Reps
Tue
DAY2
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Wed
DAY3
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Fri
DAY4
Est. 0 min
8 exercises
Pull-Up
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Cable Incline Fly
3 Sets x 21 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 24 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
