Jeff Nippard Essentials Week 1-4
Bulking
Intermediate
Machine strength
Plan Details
The Jeff Nippard Essentials Week 1-4 routine by reim0027 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Lower 1
Est. 22 min
4 exercises
Hack Squat
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Wed
Upper 1, Lever
Est. 40 min
7 exercises
Dumbbell Bench Press
1 Set x 4 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Rock Pull Up
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Thu
Lower 2
Est. 27 min
5 exercises
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Fri
Upper 2, Planche
Est. 45 min
7 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Pendlay Row
2 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Bayesian Cable Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Sat
Lower 3
Est. 27 min
5 exercises
Glute Thrust
3 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Bulgarian Split Squats
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Banded Pallof Press
2 Sets x 15 Reps
Sun
Upper 3, Lever and Planche
Est. 37 min
9 exercises
Dip
2 Sets x 8 Reps
Prone Y
2 Sets x 15 Reps
Band External Rotation
2 Sets x 15 Reps
Machine Fly
2 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Cable One-Arm Lat Pulldown
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Machine Deltoid Raise
2 Sets x 12 Reps
Any
Planche and Lever
Est. 19 min
7 exercises
Adv Front Lever
3 Sets
Tuck Front Lever
3 Sets
Tuck Front Lever Raise
3 Sets x 6 Reps
Toes to Bar
3 Sets x 10 Reps
Frog Stand
3 Sets
Pseudo Pushups
3 Sets x 8 Reps
Pseudo Planche Lean
3 Sets
