Jeff Nippard Fundamentals Body Part Split - Weeks 1 -4
Bulking
Beginner
Machine strength
Plan Details
The Jeff Nippard Fundamentals Body Part Split - Weeks 1 -4 routine by cesarfs is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Fundamentals Body Part Split - Weeks 1 -4
Routine detail
Day 1
Chest and Triceps
Est. 40 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Day 2
Legs And Abs
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 3
Back and Biceps
Est. 41 min
5 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 4
Legs And Abs
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 5
Shoulder and Arms
Est. 37 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Cable One-Arm Bicep Curl
2 Sets x 12 Reps
