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Nima's science-based Workout Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The Nima's science-based Workout Plan routine by Nima.griffin is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I wrote this workout plan based on Dr. Mike and Jeff Nippard's videos. Tailored for natural bodybuilders with training frequency of 2 times per week per muscle groups.
Routine detail
Day 1
Cheat and back
Est. 64 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 15 Reps
Day 2
Shoulders and Legs
Est. 57 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 3
arms
Est. 62 min
8 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Day 4
Abs and cardio
Est. 149 min
6 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 5
chest and back
Est. 64 min
8 exercises
Leverage Incline Chest Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
Day 6
shoulders and legs
Est. 57 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
