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Jeff Nippard Powerbuilding 1
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Jeff Nippard Powerbuilding 1 routine by MohammadRiantoUtama is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Week 1 Day #1
Est. 97 min
6 exercises
Barbell Squat
7 Sets x 5 Reps
Machine Leg Press
7 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Cable Pull Through
4 Sets x 10 Reps
Helm's Row
4 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Day 2
Week 1 Day #2
Est. 104 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 4 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Bench Press
2 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 3
Week 1 Day #3
Est. 114 min
8 exercises
Barbell Squat
7 Sets x 4 Reps
Machine Leg Press
7 Sets x 4 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Kneeling Lat Pulldown
4 Sets x 15 Reps
Dual Cable Triceps Extension
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Day 4
Week 1 Day #4
Est. 60 min
5 exercises
Pause Deadlift
8 Sets x 2 Reps
Pause Barbell Bench Press
6 Sets x 5 Reps
Pendlay Row
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Day 5
Week 1 Day #5
Est. 59 min
8 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 21 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 15 Reps
Day 8
Week 2 Day #1
Est. 59 min
5 exercises
Barbell Deadlift
7 Sets x 3 Reps
Sumo Box Squat
4 Sets x 8 Reps
Cable Pull Through
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 9
Week 2 Day #2
Est. 98 min
10 exercises
Barbell Bench Press
5 Sets x 2 Reps
Barbell Bench Press
3 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Pendlay Row
3 Sets x 12 Reps
Helm's Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Day 10
Week 2 Day #4
Est. 86 min
8 exercises
Barbell Shoulder Press
6 Sets x 4 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Helm's Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 20 Reps
Dumbbell Prone Incline Shrug
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 11
Week 2 Day #5
Est. 60 min
5 exercises
Barbell Sumo Deadlift
6 Sets x 4 Reps
Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 12
Week 2 Day #6
Est. 76 min
7 exercises
Barbell Bench Press
6 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Lateral Raise
2 Sets x 30 Reps
Cross Body Crunch
2 Sets x 10 Reps
Day 13
Week 2 Day #3
Est. 74 min
6 exercises
Barbell Squat
7 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
V-Up
3 Sets x 15 Reps
