Jeff Nippards Legs Push Pull - JEFIT

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Jeff Nippards Legs Push Pull - JEFIT

Jeff Nippards Legs Push Pull banner

Jeff Nippards Legs Push Pull

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The Jeff Nippards Legs Push Pull routine by dean.saintmart is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Legs Day #1

Est. 72 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

2 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 11 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 40 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

3 Sets x 8 Reps

Mon

Push Day #1

Est. 56 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 6 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Tue

Pull Day #1

Est. 52 min

7 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 15 Reps

Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl

3 Sets x 10 Reps

Wed

Legs Day #2

Est. 54 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 4 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 6 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 20 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 15 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Thu

Push Day #5

Est. 53 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Fri

Pull Day #6

Est. 60 min

8 exercises

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 20 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Any

abs

Est. 12 min

2 exercises

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps