Jeff Nippard UL/PPL

The main focus of this program is hypertrophy

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Lat Pulldown

Lateral Raise (Cable)

Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper

Lying Leg Curl

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

Lower

Shoulder Press (Machine)

Tricep Extension (Cable)

Chest Fly (Cable)

Lateral Raise (Machine)

Front Raise

Narrow Push Up

Push

Pull-Up (Bodyweight)

Kroc Row

Shrug (Barbell)

Reverse Pec Deck

Bicep Curl (Cable)

Pull

Deadlift (Barbell)

Stiff Leg Deadlift

Leg Press

Seated Calf Raise

Roman Chair Sit Up

Legs

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