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Jeff Nippard Ultimate PPL Phase 1
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jeff Nippard Ultimate PPL Phase 1 routine by Mileshiclub is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1-5 weekly overload, week 6 deload
Routine detail
Day 1
Push 1
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 4 Reps
Larsen press
2 Sets x 10 Reps
Dumbbell Arnold Press
5 Sets x 8 Reps
Press-Around
3 Sets x 12 Reps
Pec Static Stretch
2 Sets
Cross-Body Cable Y-Raise
4 Sets x 12 Reps
Tricep Pressdown (Bottom Half)
4 Sets x 8 Reps
Overhead Tricep Extension (Bottom Half)
4 Sets x 8 Reps
Cross-Body Triceps Extension
2 Sets x 10 Reps
Day 2
Pull 1
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Drop Set
2 Sets x 10,5 Reps
Omni-Grip Machine Chest-Supported Row
5 Sets x 10 Reps
DB Lat Pullover (Bottom Half)
3 Sets x 10 Reps
Lat Static Stretch
2 Sets
Omni Direction Face Pull
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 6 Reps
Preacher Curl (Bottom Half)
2 Sets x 10 Reps
Day 3
Legs 1
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 3 Reps
Pause Squat
2 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Day 4
Push 2
Est. 0 min
7 exercises
Barbell Incline Bench Press (Close Grip)
6 Sets x 8,6,4,8,5,12 Reps
Leverage Shoulder Press
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 16 Reps
Tricep Push-Up
1 Set x 10 Reps
Day 5
Pull 2
Est. 0 min
6 exercises
One-Arm Half-Kneeling Lat Pulldown
4 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Hack Squat
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Leg Extension (Slow Eccentric)
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Day 7
Arms Accessory
Est. 0 min
6 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Machine Tricep Extension
5 Sets x 10 Reps
Dip
2 Sets x 16 Reps
Seated Bench Leg Pull-In
4 Sets x 20 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
