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WEEKS 1-4 HYPERTROPHY 4 DAYS - JEFF NIPPARD
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The WEEKS 1-4 HYPERTROPHY 4 DAYS - JEFF NIPPARD routine by johnnygt2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
An 8 week workout routine centred on hypertrophy and making strength gains. Extrapolated from Jeff Nippard's 'Hypertrophy fundamentals' This is the 4 day upper/lower split. Any 4 days per week do these with 3 rest days.
Routine detail
Day 1
LOWER BODY #1
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Crunch
3 Sets x 12 Reps
Day 2
UPPER BODY #1
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
T Bar Prone Row
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Day 3
LOWER BODY #2
Est. 0 min
7 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Plank
3 Sets
Day 4
UPPER BODY #2
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
