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Jeff Nippard 6 Day
AUTOPLAY
General
Advanced
Machine strength
Plan Details
The Jeff Nippard 6 Day routine by sanchizzzle is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
New Workout
Est. 0 min
16 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Larsen Press
2 Sets x 10 Reps
Dumbbell Arnold Press
2 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Press-Around
1 Set x 15 Reps
Pec Static Stretch 30’s
1 Set
Press-Around
2 Sets x 12 Reps
Pec Static Stretch 30’s
2 Sets
Cross-Body Cable Y-Raise(Side Delt)
1 Set x 15 Reps
Cross-Body Cable Y-Raise(Side Delt)
3 Sets x 12 Reps
Squeeze Only Tricep Pressdown
1 Set x 8 Reps
Stretch-Only Overhead Tricep Extension
1 Set x 8 Reps
Squeeze Only Tricep Pressdown
3 Sets x 8 Reps
Stretch-Only Overhead Tricep Extension
3 Sets x 8 Reps
N1-Style Cross-Body Tricep Extension
2 Sets x 12 Reps
Tue
New Workout
Est. 0 min
13 exercises
Lat Pulldown(Feeder Set)
4 Sets x 10 Reps
Lat Pulldown(Failure Set)
1 Set x 10 Reps
Omni-Grip Machine Chest-Supported Row
2 Sets x 12 Reps
Omni-Grip Machine Chest-Supported Row
3 Sets x 12 Reps
Bottom-Half DB Lat Pullover
1 Set x 12 Reps
Lat Static Stretch 30’s
1 Set
Bottom-Half DB Lat Pullover
2 Sets x 10 Reps
Lat Static Stretch 30’s
2 Sets
Omni-Direction Face Pull
1 Set x 15 Reps
Omni-Direction Face Pull
3 Sets x 12 Reps
EZ Bar Curl
1 Set x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
Bottom-Half Preacher Curl
2 Sets x 12 Reps
Wed
New Workout
Est. 0 min
13 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Squat
1 Set x 3 Reps
Pause Squat
2 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Ab Crunch
1 Set x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Thu
New Workout
Est. 0 min
15 exercises
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 8 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 5 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Skull Crusher
1 Set x 8 Reps
Skull Crusher
3 Sets x 6 Reps
Bent-Over Cable Pec Flye
1 Set x 12 Reps
Bent-Over Cable Pec Flye
3 Sets x 10 Reps
Eccentric-Accentuated Cable Lateral Raise, Constant-Tension Cable Lateral Raise
1 Set x 20 Reps
Eccentric-Accentuated Cable Lateral Raise, Constant-Tension Cable Lateral Raise
3 Sets x 20 Reps
Weight Plate Front Raise
1 Set x 20 Reps
Weight Plate Front Raise
2 Sets x 15 Reps
Diamond Push Up
1 Set x 15 Reps
Fri
New Workout
Est. 0 min
12 exercises
1-Arm Half-Kneeling Lat Pulldown
1 Set x 15 Reps
1-Arm Half-Kneeling Lat Pulldown
3 Sets x 12 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Pull Up AMRP
1 Set x 10 Reps
Leverage Machine Low Row
2 Sets x 12 Reps
Leverage Machine Low Row
3 Sets x 10 Reps
Cable Shrug-In
1 Set x 12 Reps
Cable Shrug-In
3 Sets x 10 Reps
Reverse Pec Deck
1 Set x 12 Reps
Reverse Pec Deck
3 Sets x 10 Reps
N1-Style Cross-Body Cable Bicep Curl
1 Set x 12 Reps
N1-Style Cross-Body Cable Bicep Curl
3 Sets x 10 Reps
Sat
New Workout
Est. 0 min
13 exercises
Barbell Hip Thrust
4 Sets x 5 Reps
Barbell Hip Thrust
1 Set x 5 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 10 Reps
Glute Kickback Machine
1 Set x 10 Reps
Glute Kickback Machine
3 Sets x 10 Reps
Slow-Eccentric Leg Extension
1 Set x 10 Reps
Slow-Eccentric Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
