The Essentials Program 5x

The Essentials Program 5x is a comprehensive 12-week training regimen designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in a balanced mix of strength-building exercises targeting all major muscle groups, including chest, back, legs, and arms. Each workout incorporates a variety of machines, free weights, and bodyweight movements, ensuring a well-rounded approach to building strength and endurance. Perfect for gym-goers seeking structure and results, this program will help you unlock your full potential and achieve your fitness goals.

Jeff Nippard's Essentials Program - 5x/Week

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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

Bench Press (Dumbbell)

Lat Pulldown

Shoulder Press (Machine)

T-Bar Row

Skull Crusher (Barbell)

Bicep Curl (EZ Bar)

Hack Squat

Seated Hamstring Curl

Standing Calf Raise

Hanging Leg Raise

Incline Chest Press (Machine)

Tricep Pushdown (Cable)

Push Up

Lateral Raise (Dumbbell)

Pullover (Machine)

Pull-Up (Bodyweight)

Bayesian Curl

Face Pull

Hyperextension

Goblet Squat

Leg Extension

Seated Calf Raise

Abs Crunch (Machine)

Dip (Bodyweight)

Chest Supported Row (Machine)

Incline Curl (Dumbbell)

French Press

Hip Thrust (Barbell)

Leg Curl

Lateral Raise (Machine)

Reverse Pec Deck

Preacher Curl (Barbell)

Bulgarian Split Squat (Dumbbell)

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