Transform your physique with the Jeff Nippard Pure Bodybuilding Upper Lower program, a comprehensive 10-week journey designed for serious lifters. This 5-day split focuses on maximizing muscle growth through targeted upper and lower body workouts, utilizing a variety of machines and free weights. Each session is meticulously crafted to challenge your strength and endurance, with exercises like the Leg Press and Seated Military Press, ensuring you build a balanced and powerful physique. Get ready to push your limits and achieve the results you've always wanted!

Jeff Nippard Pure Bodybuilding Upper Lower

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Leg Curl

Hip Adductor (Machine)

Leg Press

Leg Extension

Seated Calf Raise

Lower One

Chest Supported Row (Machine)

Seated Military Press (Smith Machine)

Seated Machine Curl

Lateral Raise (Dumbbell)

Reverse Pec Deck

Upper 2

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Calf Raise (Leg Press)

Lower 2

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Wide Grip Lat Pulldown

Cross Body Tricep Pushdown

Upper 1

Squat (Smith Machine)

Lower 1

Reverse Lunge (Barbell)

Glute Bridge (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

MTS Low Row Machine

Bench Press (Smith Machine)

Bicep Curl (Cable)

One Arm Lateral Raise (Cable)

Reverse Nordic Curl

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Close Grip Bench Press (Smith Machine)

Seated Dumbbell Curl

Roman Chair Sit Up

Arms & Weak Points

Side delts and quads for the next 5 weeks

Pick two different exercises for a weak point. Default will be side quads and glutes to start

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