Jeff Nippard Daily Undulating Periodization Plan
Bulking
Intermediate
Barbell
Plan Details
The Jeff Nippard Daily Undulating Periodization Plan routine by scott.seigle is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My variation of Jeff Nippard's description for "Daily Undulating Periodization". The routine is targeted for making progress beyond intermediate gains as described in the "Are You Stronger Than Average? (Noob to Freak)" video. The routine contains 3 reps per set with weights varying between lighter than usual, for focus on form, and heavier than usual, to focus on strength, on opposite days.
Routine detail
Day 1
Squat - Heavy
Est. 56 min
4 exercises
Barbell Squat
6 Sets x 3 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 3 Reps
Barbell Deadlift
5 Sets x 3 Reps
Weighted Side Bend
6 Sets x 5 Reps
Day 2
Bench - Heavy
Est. 60 min
6 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Incline Bench Press
5 Sets x 3 Reps
Dumbbell Decline Bench Press
3 Sets x 3 Reps
Dumbbell Press Fly
3 Sets x 3 Reps
Dumbbell One-Arm Row
6 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Day 3
Overhead - Heavy
Est. 44 min
6 exercises
Barbell Military Press
5 Sets x 3 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Squat - Light
Est. 75 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Weighted Side Bend
6 Sets x 10 Reps
Day 5
Bench - Light
Est. 79 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Press Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 6
Overhead - Light
Est. 52 min
5 exercises
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 7
Cardio
Est. 124 min
6 exercises
Barbell Standing Calf Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
