Nima's science-based Workout Plan - JEFIT

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Nima's science-based Workout Plan - JEFIT

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Nima's science-based Workout Plan

AUDIO TIP

General

Intermediate

None

Plan Details

The Nima's science-based Workout Plan routine by Nima.griffin is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

I wrote this workout plan based on Dr. Mike and Jeff Nippard's videos. Tailored for natural bodybuilders with training frequency of 2 times per week per muscle groups.

Routine detail

Day 1

Cheat and back

Est. 64 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Dumbbell Reverse Wrist Curl Demonstration

Dumbbell Reverse Wrist Curl

4 Sets x 15 Reps

Day 2

Shoulders and Legs

Est. 57 min

7 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 12 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 12 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Day 3

arms

Est. 62 min

8 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

2 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 12 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Day 4

Abs and cardio

Est. 149 min

6 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 12 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

2 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 8 Reps

Day 5

chest and back

Est. 64 min

8 exercises

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 15 Reps

Dumbbell Reverse Concentration Curl Demonstration

Dumbbell Reverse Concentration Curl

3 Sets x 12 Reps

Day 6

shoulders and legs

Est. 57 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps