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Jeff Nipard Full Body 5x Per Week
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Jeff Nipard Full Body 5x Per Week routine by filip.strand is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
4 Weeks: 1 and 3 Heavy 2 and 4 light
Routine detail
Mon
Leg Focus
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Tue
Chest Focus
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Wed
Back Focus
Est. 0 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Thu
Leg Focus
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Deltoid Focus
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Push-Up
3 Sets x 8 Reps
