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Jeff Nippard Intermediate/Advanced Hypertrophy Block 1
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General
Intermediate
Machine strength
Plan Details
The Jeff Nippard Intermediate/Advanced Hypertrophy Block 1 routine by NekoSenpai is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Block 1 focuses primarily on mastering technical execution while building up a large work capacity through progressive load increases at a relatively high set volume. This work capacity will equip us with the abilities needed to optimize results in Block 2 of the program, where volume is decreased as intensity (effort) is increased. When a single rep number is given and it corresponds to a %1RM loading prescription, then you simply have to use that load and hit the target rep count. The progression is built into the program for these primary exercises. When a single rep number is given and it corresponds to an RPE prescription, you are expected to hit that exact rep count and only add weight once the load you are using drops by about 1 RPE. This may mean that you will use the same weight for the same reps for several weeks on end, which is fine since on the tertiary exercises where this progression scheme is used, you want to focus primarily on execution, pump and mind muscle connection rather than adding weight every single week (which would inevitably lead to form breakdown in just a few weeks). When a rep range is given, the goal is to add reps while keeping the weight the same until the top end of the range is reached for all sets. From there, you will add weight and go back to the low end of the rep range. In the real world, it might not work out that neatly. As long as you’re adding some weight or some reps over time on average (meaning it doesn’t have to increase EVERY week) you’re doing it right.
Routine detail
Day 1
Leg Day 1
Est. 88 min
8 exercises
Back Squat 70-82.5% 1RM
4 Sets x 5 Reps
Deadlift 65-70% 1RM
2 Sets x 8 Reps
Hip Thrust Machine 10-12 RIR 2
3 Sets x 12 Reps
Dumbell Walking Lunge RIR 1 (reps expressed as per leg)
2 Sets x 20 Reps
Leg Extension RIR 1
3 Sets x 15 Reps
Seated Leg Curl RIR 1
3 Sets x 15 Reps
Seated Calf Push Machine
3 Sets x 15 Reps
Standing Calf Raise RIR 2
3 Sets x 15 Reps
Day 2
Push Day 1
Est. 82 min
8 exercises
Barbell Bench Press 75-85% 1RM
4 Sets x 4 Reps
Dumbell Seated Shoulder Press RIR 2
3 Sets x 10 Reps
Weighted DIP RIR 3
3 Sets x 10 Reps
Low to High Cable Fly RIR 1 (12-15)
3 Sets x 15 Reps
Dumbell Isolateral Skull Crusher RIR 1
3 Sets x 12 Reps
Dumbell Lateral Raise RIR 2
3 Sets x 15 Reps
Ab Wheel Rollout RIR 2
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 3
Pull Day 1
Est. 115 min
12 exercises
One Arm Lat Pull-In RIR 5 (15-20)
2 Sets x 15 Reps
Assisted Pull Up RIR 2
4 Sets x 8 Reps
Pendalay Row RIR 2
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine High Row RIR 2
3 Sets x 12 Reps
Seated Face Pull RIR 1
3 Sets x 20 Reps
Supinated Grip Dumbell Curl 2 RIR
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbell Preacher Curl RIR 2
3 Sets x 12 Reps
Reverse Grip Dumbell Curl 2 RIR
3 Sets x 12 Reps
Supinated Grip EZ Bar Curl RIR 0
3 Sets x 12 Reps
Reverse Grip EZ-Bar Curl RIR 0
3 Sets x 12 Reps
Day 4
Leg Day 2
Est. 97 min
9 exercises
Deadlift 72.5-82.5% 1 RM
4 Sets x 4 Reps
Front Squat 60-67.5% 1RM
3 Sets x 8 Reps
Cable Pull Through RIR 1
3 Sets x 20 Reps
Single Leg Leg Press RIR 2 (10-12)
3 Sets x 12 Reps
Single Leg Leg Extension RIR 2
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Seated Calf Rotary Push
3 Sets x 15 Reps
Swiss Ball Single Leg Curl RIR 2
3 Sets x 12 Reps
Standing Calf Raise RIR 3
3 Sets x 15 Reps
Day 5
Push Day 2
Est. 115 min
11 exercises
Barbell Decline Bench Press
3 Sets x 6 Reps
Military Press 80-82.5% 1RM
3 Sets x 5 Reps
Dumbell Incline Press RIR 2 (10-12)
3 Sets x 12 Reps
LC high to low cable fly crossing mid plane
3 Sets x 15 Reps
Cable Lateral Raise RIR 1
3 Sets x 8 Reps
Cable Triceps Kickback RIR 1
3 Sets x 20 Reps
Inner Chest Cable Cross Squeeze
3 Sets x 20 Reps
Pec Dec RIR 2
3 Sets x 15 Reps
Bicycle Crunch RIR 2
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 5 Reps
Close Grip Bench Press RIR 70-80% 1RM
3 Sets x 6 Reps
Day 6
Pull Day 2
Est. 98 min
10 exercises
Neutral Grip Pulldown RIR 2 (10-12)
4 Sets x 12 Reps
Cable Seated Elbows Out Row RIR 2
3 Sets x 10 Reps
Cable Seated Row RIR 2
3 Sets x 10 Reps
Kneeling Straight Arm Cable Pull-Over RIR 3
3 Sets x 15 Reps
Cable Bicep Curl Machine
3 Sets x 12 Reps
Snatch Grip Barbell Shrug RIR 2
3 Sets x 15 Reps
Single Arm Cable Curl RIR 3
3 Sets x 12 Reps
Cable Hammer Curl with rope
3 Sets x 12 Reps
Cable Reverse Fly RIR 2
3 Sets x 20 Reps
Hammer Curl RIR 3
3 Sets x 8 Reps
Day 7
Rest/Optional Work
Est. 0 min
0 exercises
This day is empty
Day 8
OPTIONAL ABS
Est. 119 min
12 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Hoist Roc-it Abb crunch machine.
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Flutter kicks to failure
3 Sets x 10 Reps
