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Jeff Nippard Essentials Program
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Jeff Nippard Essentials Program routine by bearsblow79 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Wed
Lower Week 5 Workout 1
Est. 0 min
5 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
1 Set x 12 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Roman chair lifts
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Wed
Lower Week 1 Workout 1
Est. 0 min
5 exercises
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Thu
Upper Week 1 workout 2
Est. 0 min
7 exercises
Cable Seated Row
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Incline Press
5 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Thu
Upper Week 5 Workout 1
Est. 0 min
8 exercises
Pull ups 1.5 shoulder width
2 Sets x 10 Reps
Pull ups shoulder width
2 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Weighted Tricep Dip
1 Set x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Sat
Lower Week 5 Workout 2
Est. 0 min
5 exercises
Barbell Bulgarian Split Squat
5 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Kettlebell Goblet Squat
2 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Sat
Lower Week 1 Workout 2
Est. 0 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Sun
Upper Week 5 Workout 2
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Lateral Raise
1 Set x 12 Reps
Sun
Upper Week 1 workout 1
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
