Jeff Nippard Beginner Upper Lower Split
General
Beginner
Machine strength
Plan Details
The Jeff Nippard Beginner Upper Lower Split routine by anthony.p.gemayel is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine adapted from Jeff Nippard's Fundamentals Hypertrophy Program. Run for 8 weeks. Follow days 1-4 for the first 4 weeks and days 5-8 for the last 4 weeks. Rest times are set at a minimum but can be increased. I filled in the recommended RPE (rate of perceived exhaustion) for each exercise in the Interval slot.
Routine detail
Day 1
Workout Day #1 - Week 1-4
Est. 63 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 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 Hip Abduction
3 Sets x 6 Reps
Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Workout Day #2 - Week 1-4
Est. 68 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 3
Workout Day #3 - Week 1-4
Est. 69 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Elliptical Training
1 Set
Day 4
Workout Day #4 - Week 1-4
Est. 72 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 5
Workout Day #1 - Week 5-8
Est. 69 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 8 Reps
Air Bike
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 6
Workout Day #2 - Week 5-8
Est. 65 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 7
Workout Day #3 - Week 5-8
Est. 68 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 8
Workout Day #4 - Week 5-8
Est. 66 min
8 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Elliptical Training
1 Set
