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Jeff Nipard 5-Day Full Body Split

by Silas N.
1 athletes joined

Program Description

To help grow strength and mass (also acceptable for a cut) through a more modern means.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 15, 2025 08:01
  • Last Edited
    Dec 12, 2025 03:54
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Triceps
9.8%
Front Delts
9.2%
Middle Delts
8.9%
Biceps
8.8%
Lats
8.7%
Hamstrings
7.6%
Chest
7%
Quadriceps
6.8%
Abs
5.4%
Glutes
4.2%
Calves
4.1%
Lower Back
2%
Rear Delts
1.9%
Adductors
0.7%
Forearms
0.7%
Abductors
0.3%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
3
Leg Curl
2
10 reps
RPE 6
4
Lat Pulldown
2
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Leg Curl
1
AMRAP
RPE 10
4
Lat Pulldown
1
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
7
Shrug (Barbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
7
Shrug (Barbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
7
Shrug (Barbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
7
Shrug (Barbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Chest Supported Row (Machine)
2
15 reps
RPE 6
5
Arnold Press
2
12 reps
RPE 6
6
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 6
7
Shrug (Barbell)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2
Chest Fly (Cable)
1
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Arnold Press
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 7.5
4
Standing Calf Raise
4
8 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 7.5
4
Standing Calf Raise
4
8 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 7.5
4
Standing Calf Raise
4
8 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 7.5
4
Standing Calf Raise
4
8 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
RPE 6
2
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6
3
Leg Press
2
15 reps
RPE 6
4
Standing Calf Raise
2
8 reps
RPE 6
5
Upright Row (Cable)
2
10 reps
RPE 6
6
Hammer Curl
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
AMRAP
RPE 10
2
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 10
3
Leg Press
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Upright Row (Cable)
1
AMRAP
RPE 10
6
Hammer Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Dip (Weighted)
3
8 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5A
Face Pull
3
15 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5C
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 8.5
2
Dip (Weighted)
3
8 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5A
Face Pull
3
15 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5C
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5A
Face Pull
3
15 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5C
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5A
Face Pull
3
15 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5C
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Dip (Weighted)
2
8 reps
RPE 6
3
Leg Extension
2
20 reps
RPE 6
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 6
5A
Face Pull
2
15 reps
RPE 6
5B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 6
5C
Lateral Raise (Cable)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Dip (Weighted)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
5A
Face Pull
1
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
5C
Lateral Raise (Cable)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Concentration Curl
3
12 reps
RPE 9
6
Cable Crunch
4
15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Concentration Curl
3
12 reps
RPE 9
6
Cable Crunch
4
15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Concentration Curl
3
12 reps
RPE 9
6
Cable Crunch
4
15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Concentration Curl
3
12 reps
RPE 9
6
Cable Crunch
4
15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
RPE 6
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Concentration Curl
2
12 reps
RPE 6
6
Cable Crunch
2
15 reps
RPE 6
7
Standing Calf Raise
2
15 reps
RPE 6
8
Push Up
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Seated Row (Cable)
1
AMRAP
RPE 10
4
Leg Curl
1
AMRAP
RPE 10
5
Concentration Curl
1
AMRAP
RPE 10
6
Cable Crunch
1
AMRAP
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8
Push Up
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Leg Curl
3 Sets
10 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5
Arnold Press
3 Sets
12 Reps
@7.5
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
7
Shrug (Barbell)
3 Sets
12 Reps
@8.5
Day 3
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Leg Press
3 Sets
15 Reps
@7.5
4
Standing Calf Raise
4 Sets
8 Reps
@8
5
Upright Row (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5A
Face Pull
3 Sets
15 Reps
@8
5B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5C
Lateral Raise (Cable)
3 Sets
15 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
6 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Concentration Curl
3 Sets
12 Reps
@9
6
Cable Crunch
4 Sets
15 Reps
@8
7
Standing Calf Raise
4 Sets
15 Reps
@8
8
Push Up
2 Sets
AMRAP
@10