Loading...
Fundamentals Program/Lower/Upper
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Fundamentals Program/Lower/Upper routine is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jeff Nippard. You have the option of running back through the same program again for another 8 weeks or moving on to one of the other splits provided. After the 1-2 year mark of running these programs, you will likely want to graduate on to one of my Intermediate Programs.
Routine detail
Day 1
Lower Body #1
Est. 0 min
7 exercises
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 8 Reps
Crunch
3 Sets x 12 Reps
Day 2
Upper Body #1
Est. 0 min
7 exercises
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
Barbell Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Day 3
Lower Body #2
Est. 0 min
7 exercises
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
Machine Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 4
Upper Body #2
Est. 0 min
7 exercises
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
