Jeff Nippard Full Body Program AA
Bulking
Advanced
None
Plan Details
The Jeff Nippard Full Body Program AA routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The 5 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Tue
Chest Focused
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Thu
Back Focused
Est. 0 min
5 exercises
Weighted Pull-Up
5 Sets x 6 Reps
Barbell Incline Bench Row
4 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Fri
Leg Focused
Est. 0 min
8 exercises
Barbell Sumo Deadlift
6 Sets x 8 Reps
Barbell Decline Bench Press
6 Sets x 8 Reps
Nordic Glute Ham Raise
4 Sets x 8 Reps
Dumbbell Shoulder Press
7 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Pullover (Supine)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Sat
Deltoid Focus
Est. 0 min
16 exercises
Barbell Military Press
7 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Push-Up
2 Sets
Bench Leg Raise (Supine)
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Wrist Roller
4 Sets x 8 Reps
Sun
New Day
Est. 0 min
0 exercises
This day is empty
Any
New Day
Est. 0 min
0 exercises
This day is empty
Any
Lower Focused
Est. 71 min
7 exercises
Barbell Squat
4 Sets x 4 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Military Press
6 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 12 Reps
