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Jeff Nippard/Fundamentals/Lower/Upper
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Jeff Nippard/Fundamentals/Lower/Upper routine is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Back up 20/04/2023
Routine detail
Day 1
Week 5-8 Lower Body #1
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 5 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 12 Reps
Day 1
Week 1-4 Lower Body #1
Est. 0 min
8 exercises
Treadmill Running
1 Set
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
Week 5-8 Upper Body #1
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dip
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 2
Week 1-4 Upper Body #1
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Day 3
Week 5-8 Lower Body #2
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Day 3
Week 1-4 Lower Body #2
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 4
Week 1-4 Upper Body #2
Est. 0 min
8 exercises
Treadmill Running
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 4
Week 5-8 Upper Body #2
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Military Press
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
