Jeff Nippard's Ultimate 5 day PPL | Workout Programs | Boostcamp App |

Jeff Nippard's Ultimate 5 day PPL

by Anonymous

31 athletes joined

Program Description

move weight

Program Overview

Level

Novice, Intermediate, Advanced

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Jun 09, 2024 10:07

Last Edited

Jul 26, 2024 10:16

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Day 1

1

Bench Press (Barbell)

3 Sets

1 Set

-

3-5 Reps

@8-9

2

Larsen Press (Barbell)

2 Sets

10 Reps

@8-9

3

Standing Shoulder Press (Dumbbell)

3 Sets

2 Sets

-

8-10 Reps

@8-9

4A

Press Around

1 Set

2 Sets

-

12-15 Reps

@9-10

4B

Pec Static Stretch

2 Sets

0.5 mins

5

Y Raise

1 Set

3 Sets

-

12-15 Reps

@9-10

6A

Tricep Pushdown (Cable)

1 Set

3 Sets

8 Reps

@9-10

6B

Overhead Tricep Extension (Cable)

1 Set

3 Sets

8 Reps

@9-10

7

Tricep Extension (Cable)

2 Sets

10-12 Reps

@10

Day 2

1

Lat Pulldown

4 Sets

10 Reps

2

Lat Pulldown

1 Set

1 Set

10 Reps

5 Reps

@10

3

Chest Supported Row (Machine)

2 Sets

3 Sets

-

10-12 Reps

@8-9

4A

Bottom Half DB Lat Pullover

1 Set

2 Sets

-

10-12 Reps

@9-10

4B

Lat Static Stretch

2 Sets

0.5 mins

5

Face Pull

1 Set

3 Sets

-

12-15 Reps

@9-10

6

Bicep Curl (EZ Bar)

1 Set

3 Sets

-

6-8 Reps

@9-10

7

Preacher Curl (Barbell)

2 Sets

10-12 Reps

@10

Day 3

1

Squat (Barbell)

3 Sets

1 Set

-

2-4 Reps

@8-9

2

Squat (Paused)

2 Sets

5 Reps

@8-9

3

Romanian Deadlift (Barbell)

2 Sets

3 Sets

-

8-10 Reps

@8-9

4

Walking Lunge (Dumbbell)

1 Set

2 Sets

10 Reps

@8-9

5

Lying Leg Curl

1 Set

3 Sets

-

10-12 Reps

@9-10

6

Seated Calf Raise

1 Set

4 Sets

-

10-12 Reps

@9-10

7

Decline Crunch (Weighted)

1 Set

3 Sets

-

10-12 Reps

@9-10

Day 4

1

Pull-Up (Bodyweight)

2 Sets

2 Sets

-

8-10 Reps

@8-9

2

Incline Bench Press (Barbell)

2 Sets

1 Set

1 Set

1 Set

8 Reps

5 Reps

12 Reps

@8-9

@8-9

@8-9

3

Kroc Row

2 Sets

3 Sets

-

10-12 Reps

@8-9

4A

Lateral Raise (Cable)

1 Set

3 Sets

5 Reps

@9-10

4B

Lateral Raise (Cable)

3 Sets

15 Reps

@9-10

5

Incline Curl (Dumbbell)

1 Set

3 Sets

-

10-12 Reps

@9-10

6

Diamond Pushup

1 Set

AMRAP

@10

Day 5

1

Deadlift (Barbell)

3 Sets

1 Set

5 Reps

@8-9

2

Stiff Leg Deadlift

2 Sets

8 Reps

@8-9

3

Leg Press (45 Degrees)

2 Sets

4 Sets

-

10-12 Reps

@8-9

4

Glute-Ham Raise

1 Set

3 Sets

-

8-10 Reps

@9-10

5

Leg Extension

1 Set

3 Sets

-

8-10 Reps

@9-10

6

Seated Calf Raise

1 Set

4 Sets

-

15-20 Reps

@9-10

7

Leg Raise (Captain's Chair)

1 Set

3 Sets

-

10-20 Reps

@9-10