Jeff Nippard Ultimate PPL Program - 4 Days Split - Phase 1
Bulking
Intermediate
Body
Plan Details
The Jeff Nippard Ultimate PPL Program - 4 Days Split - Phase 1 routine by KennethWong5 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jeff Nippard Ultimate PPL Program - 4 Days Split Phase 1 - 6 weeks
Routine detail
Day 1
Legs
13 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deep Squat
2 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
1 Set x 10 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Bench Weighted Decline Crunch
1 Set x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 2
Push
12 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Exercise not found
Dumbbell Arnold Press
2 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Exercise not found
Exercise not found
Cable Lateral Raise
1 Set x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Day 3
Pull
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Leverage Machine Iso Row
2 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Exercise not found
Cable Rope Face Pull
1 Set x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl
1 Set x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Day 4
Full Body
14 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 8 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 5 Reps
Barbell Incline Bench Press (Close Grip)
1 Set x 12 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Push-Up (Close Hand)
1 Set x 999 Reps
