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Nippard 4x Week ( Repeat every 2 weeks)**
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Nippard 4x Week ( Repeat every 2 weeks)** routine by darknight5922 is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Squat, OHP
Est. 0 min
6 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
2 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Nordic Ham Curl or Machine Ham Curl
3 Sets x 8 Reps
Day 2
DL, Bench
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
2 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Squat, Dip
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 4 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Day 4
DL, BP
Est. 0 min
5 exercises
Paused Deadlift
4 Sets x 4 Reps
Paused Bench
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Day 5
Lower #1
Est. 0 min
7 exercises
Barbell Deadlift
1 Set x 2 Reps
Barbell Deadlift
3 Sets x 3 Reps
Paused Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 6
Upper # 1
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Military Press
3 Sets x 4 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 7
Lower #2
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Snatch Grip Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Day 8
[2022-06-21] Workout
Est. 0 min
0 exercises
This day is empty
Day 8
Upper #2
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dip
3 Sets x 6 Reps
Pull-Up
2 Sets x 99 Reps
Barbell Upright Row
3 Sets x 12 Reps
Incline Shrug
2 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 9
Roaming Hypertrophy (Optional)
Est. 0 min
9 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Zercher Squat
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
