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Jeff Nippard PPL Phase 1
Bulking
Advanced
Machine strength
Plan Details
The Jeff Nippard PPL Phase 1 routine by fostax is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Push #1
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Cable Decline One-Arm Chest Fly
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Day 2
Pull #1
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Kneeling Lat Stretch
3 Sets
Cable Rope Face Pull
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 3
Legs #1
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 4
Push #2
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 5
Pull #2
6 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 6
Legs #2
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 20 Reps
