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Jeff Nippard
Bulking
Intermediate
Machine strength
Plan Details
The Jeff Nippard routine by JamesMaxlift is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
JN
Routine detail
Day 1
Legs 1
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 8 Reps
Day 1
Flexible February Copy
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 8 Reps
Day 2
Push 1
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 3
Pull 1
6 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Day 4
Legs 2
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Ab Roll
3 Sets x 8 Reps
Day 5
Push 2
5 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 6
Pull 2
7 exercises
Dual Cable Triceps Extension
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 815 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Bicep Curl
3 Sets x 8 Reps
