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Jeff Nippard Science Applied Modified for Home
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Jeff Nippard Science Applied Modified for Home routine by subiehulk is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Push Day 1
Est. 79 min
9 exercises
Barbell Bench Press
8 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
ultra close grip dumbbell press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Seated "Slightly Back" Lateral Raise
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Tue
Pull Day 1
Est. 74 min
9 exercises
Weighted Pull-Up
5 Sets x 5 Reps
Cable One-Arm Lat Pulldown
5 Sets x 20 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Unilateral Row
4 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
5 Sets x 8 Reps
Dumbbell Alternating Incline Curl
2 Sets x 20 Reps
Wed
Legs
Est. 102 min
10 exercises
Elliptical Training
1 Set
Barbell Squat
8 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 8 Reps
Dumbbell Walking Lunge
1 Set x 10 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 12 Reps
Barbell Seated Calf Raise
5 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Side Bridge
3 Sets
Thu
Push Day 2
Est. 60 min
9 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Scoop Fly
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Skull Crusher
3 Sets x 10 Reps
reverse grip pushup
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Fri
Pull Day 2
Est. 80 min
11 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Eccentric Lat Pulldown
4 Sets x 10 Reps
Hyper extend back bent over row
4 Sets x 12 Reps
Barbell Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Snatch Shrug
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Any
Leg Day 2
Est. 69 min
8 exercises
Barbell Single-Leg Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Cable Deadlift
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Farmers Carry
3 Sets x 10 Reps
