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Jeff Nippard 5 days whole body
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jeff Nippard 5 days whole body routine by pospisilpetr is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest Focus
Est. 56 min
7 exercises
Barbell Bench Press
3 Sets x 3 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Day 2
Leg Focus
Est. 52 min
7 exercises
Barbell Squat
4 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 3
Back Focus
Est. 43 min
6 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 4
Leg Focus
Est. 50 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dip
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Day 5
Deltoid Focus
Est. 75 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Push-Up
2 Sets x 100 Reps
