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Jeff Nippard body split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jeff Nippard body split routine by Tbn is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth. With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. *** Notes : You can add cardio into any of your exercise days or on rest days.
Routine detail
Mon
Chest
Est. 84 min
10 exercises
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Push-Up
4 Sets x 14 Reps
dumbbell chest hold
3 Sets
Cable Lower Chest Raise
2 Sets x 7 Reps
Cable Mid Chest Crossover
2 Sets x 7 Reps
Cable Upper Chest Crossover
2 Sets x 7 Reps
Dip
3 Sets x 7 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 7 Reps
Dumbbell Fly
3 Sets x 7 Reps
Tue
Legs
Est. 77 min
7 exercises
Machine Leg Press
3 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 7 Reps
Smith Machine Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 7 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Squat
3 Sets x 7 Reps
Wed
back 2
Est. 31 min
4 exercises
Cable Rope Pullover (Supine)
3 Sets x 7 Reps
Barbell Bent-Over Row
3 Sets x 7 Reps
Cable Seated Row
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
Thu
Back
Est. 85 min
9 exercises
Barbell Rack Pull
3 Sets x 4 Reps
Cable One-Arm Lat Pulldown
2 Sets x 14 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 7 Reps
Machine T Bar Reverse Row
3 Sets x 7 Reps
Cable One-Arm Row
4 Sets x 11 Reps
Cable One-Arm Row
4 Sets x 11 Reps
Cable Rope Face Pull
3 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
Fri
Biceps and Triceps
Est. 73 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 7 Reps
Cable Preacher Curl
2 Sets x 14 Reps
EZ Bar Curl
4 Sets x 7 Reps
Bayesian cable curl
6 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 11 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 14 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Sat
Shoulders and Abs
Est. 106 min
13 exercises
Cable External Rotation
4 Sets x 14 Reps
Barbell Military Press
1 Set x 10 Reps
Barbell Military Press
2 Sets x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Cable Lateral Raise
6 Sets x 14 Reps
incline reverse fly hold
2 Sets x 7 Reps
Dumbbell Lateral Raise
2 Sets x 30 Reps
Cable Reverse Fly
3 Sets x 18 Reps
Stability Ball Crunch
3 Sets x 7 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 5 Reps
Dumbbell Seated Arnold Press
1 Set x 5 Reps
Machine Reverse Fly
3 Sets x 19 Reps
Sun
chest 2
Est. 28 min
2 exercises
Barbell Bench Press (Close Grip)
4 Sets x 7 Reps
Cable Cross-Over
3 Sets x 14 Reps
Any
leg short
Est. 24 min
3 exercises
Machine Leg Press
3 Sets x 7 Reps
Barbell Hip Thrust
3 Sets x 7 Reps
Barbell Romanian Deadlift
3 Sets x 7 Reps
