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Nippard Protocol 12 Weeks
Bulking
Intermediate
None
Plan Details
The Nippard Protocol 12 Weeks routine by theTheoNdeda is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Upper Lower Split based on Jeff Nippard upper lower split
Routine detail
Day 1
Upper 1
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Day 2
Lower 1
Est. 0 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
New workout
Est. 0 min
0 exercises
This day is empty
Day 4
Upper 2
Est. 0 min
7 exercises
Cable Seated Row
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 5
Lower 2
Est. 0 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 7
Arms and Weak Points
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
