Jeff Nippard's Fundamentals - Full Body

Powerbuilding program for beginners and early intermediate lifters.  Heavy focus on compound lifts.  The first four weeks have been modified for a garage gym set up lacking cable machines.  A barbell and squat rack are required, and resistance bands or TRX and incline bench are recommended to avoid significant modifications.  The last 4 weeks follow the original program without substitutions for reference.  Access to cables and other machines is assumed there.  Substitutions from the first 4 weeks can be used if not using a full gym.   

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown = Pull Up, Reverse-grip pulldown
Assisted Dip = Close grip bench

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Close Grip)

Standing Calf Raise

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Bent Over Row (Dumbbell)

Leg Extension

Chest Fly (Dumbbell)

Abs Crunch (Weighted)

Skull Crusher (Dumbbell)

Walking Lunge

Incline Bench Press (Dumbbell)

TRX Row

B-Stance Romanian Deadlift (Dumbbell)

Band Face Pull

Lateral Raise (Dumbbell)

TRX Hamstring Curl

Seated Shoulder Press (Dumbbell)

Lat Pulldown (Single Arm)

Hip Thrust (Barbell)

Pec Deck (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Walking Lunge (Dumbbell)

Dip (Assisted)

Bicycle Crunch

Bicep Curl (Cable)

Lat Pulldown (Neutral Grip)

Lying Leg Curl

TRX Face Pull

Single Arm Tricep Extension (Cable)

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