Jeff Nippard's Ultimate 5 day- ULPPL

Unlock your strength potential with Jeff Nippard's Ultimate 5-Day ULPPL program, designed to transform your physique over 12 weeks. This comprehensive routine targets all major muscle groups with a balanced push-pull split, incorporating a variety of barbell and dumbbell exercises to maximize hypertrophy and strength gains. Train five days a week with expertly crafted workouts that include detailed guidance on sets, reps, and recovery, ensuring you push your limits safely and effectively. Get ready to elevate your lifting game and achieve the results you've always wanted!

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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 (Barbell)

Larsen Press (Barbell)

Standing Shoulder Press (Dumbbell)

Y Raise

Tricep Extension (Cable)

Push

Lat Pulldown

Chest Supported Row (Machine)

Face Pull

Bicep Curl (EZ Bar)

Preacher Curl (Barbell)

Pull

Squat (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Lying Leg Curl

Seated Calf Raise

Decline Crunch (Weighted)

Legs

Pull-Up (Bodyweight)

Incline Bench Press (Barbell)

Kroc Row

Incline Curl (Dumbbell)

Diamond Pushup

Upper

Deadlift (Barbell)

Stiff Leg Deadlift

Leg Press (45 Degrees)

Glute-Ham Raise

Leg Extension

Leg Raise (Captain's Chair)

Lower

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Kickback

Lat Pulldown (Neutral Grip)

Pendlay Row

Reverse Pec Deck

Hammer Curl

Abs Crunch (Weighted)

Wide Grip Pull-Up

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Dip (Weighted)

Lateral Raise (Machine)

Alternating Dumbbell Curl

Tricep Pushdown (Cable)

Hack Squat

Leg Curl

Standing Calf Raise

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Cable Crossover

Close-Grip Push Up

Lat Pulldown (Single Arm)

Seated Row (Machine)

Cable Shrug-In

Front Squat (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge

Plank

Seated Wide-Grip Row (Cable)

Bayesian Curl

semi deload week

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