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Jeff Nippard Pure Bodybuilding Program - Push, Pull, Legs, Arms (Block 1)
General
Advanced
Machine strength
Plan Details
The Jeff Nippard Pure Bodybuilding Program - Push, Pull, Legs, Arms (Block 1) routine by pyro32 is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Jeff Nippard THE PURE BODYBUILDING PROGRAM - PUSH PULL LEGS & ARMS BLOCK 1: 5-WEEK BUILD PHASE
Routine detail
Day 1
- Pull #1 (Lat Focused)
Est. 0 min
6 exercises
Cross-Body Lat Pull-Around
3 Sets x 10 Reps
Snatch-Grip RDL
2 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Straight-Bar Lat Prayer
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Lying Paused Rope Face Pulls
3 Sets x 10 Reps
Day 2
- Push #1
Est. 0 min
6 exercises
Cuffed Behind-The-Back Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Pec Deck (w/ Integrated Partials)
3 Sets x 12 Reps
Overhead Cable Triceps Extension (Bar)
3 Sets x 8 Reps
Triceps Pressdown (Bar)
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 3
- Legs #1
Est. 0 min
7 exercises
Machine Seated Leg Curl
4 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 4
- Arms & Weak Points #1
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
EZ-Bar Skull Crusher
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Kneeling Overhead Cable Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Triceps Diverging Pressdown (Long Rope or 2 Ropes)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Incline DB Stretch-Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Machine Crunch
3 Sets x 10 Reps
Day 5
- Pull #2 (Mid-Back Focused)
Est. 0 min
6 exercises
Super-ROM Overhand Cable Row
3 Sets x 10 Reps
Arms-Extended 45° Hyperextension
2 Sets x 10 Reps
Lean-Back Lat Pulldown
3 Sets x 10 Reps
Inverse DB Zottman Curl
3 Sets x 10 Reps
Cable Reverse Flye (Mechanical Dropset)
3 Sets x 5 Reps
Cable Paused Shrug-In
3 Sets x 10 Reps
Day 6
- Push #2
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 8 Reps
3 Sets x 8 Reps
Cross-Body Cable Y-Raise
3 Sets x 10 Reps
Paused Assisted Dip
3 Sets x 8 Reps
Paused Assisted Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 15 Reps
Katana Triceps Extension
3 Sets x 10 Reps
Ab Wheel Rollout
3 Sets x 10 Reps
Day 7
- Legs #2
Est. 0 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Smith Machine Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Sissy Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 8
- Arms & Weak Points #2
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
EZ-Bar Skull Crusher
3 Sets x 10 Reps
Kneeling Overhead Cable Curl
3 Sets x 10 Reps
Triceps Diverging Pressdown (Long Rope or 2 Ropes)
2 Sets x 12 Reps
Incline DB Stretch-Curl
2 Sets x 12 Reps
Machine Crunch
3 Sets x 10 Reps
