Jeff Nippard powerbuilding program phase 1

Bryce B.

Kickstart your strength journey with the Jeff Nippard Powerbuilding Program Phase 1, an 11-week training plan designed for serious lifters ready to build muscle and power. Committing to five days a week, you'll engage in a blend of heavy compound lifts and targeted accessory work, ensuring balanced development across all major muscle groups. With structured weekly tests to track your progress, you'll push your limits and see real results. Equip yourself with a full gym and get ready to transform your physique and strength like never before!

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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

Squat (Barbell)

Lat Pulldown

Incline Curl (Dumbbell)

Standing Calf Raise

Squat test

Bench Press (Barbell)

Leg Curl

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Bench test

Deadlift (Barbell)

Overhead Press (Barbell)

Leg Extension

Cable Crunch

Deadlift test

Seated Overhead Press (Dumbbell)

Glute-Ham Raise

T-Bar Row

Hammer Curl

Full body 1: squat, OHP

Hip Adductor (Machine)

Pull-Up (Weighted)

Full body 2: deadlift, bench

Dip (Weighted)

Hanging Leg Raise

Standing Pullover (Cable)

Face Pull

Full body: Squat, Dip

Deadlift (Paused)

Bench Press (Paused)

Nordic Curl

Shrug (Dumbbell)

Full body 4: deadlift, bench 

Bicep Curl (Barbell)

Neck Flexion

Full body Arm and pump

Squat (Paused)

Pull Through (Cable)

Lower 1

Chin-Up (Weighted)

Standing Shoulder Press (Dumbbell)

Bent Over Row (Dumbbell)

Concentration Curl

Upper 1

Good Morning

Lateral Banded Walk

Lower 2

Bench Press (Close Grip)

Bent Over Row (Barbell)

Pec Deck (Machine)

Skull Crusher (Barbell)

Upper 2

Rack Pull (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Seated Calf Raise

Lower 3

Pull-Up (Bodyweight)

Bicycle Crunch

Upper 3

Full body 1: Squat, OHP

Full body: squat, dip

Full body 4: deadlift, bench

Full body 5: arm and pump

Arnold Press

Hip Abductor (Machine)

Pendlay Row

Lying Reverse Fly

Hyperextension

Full body 1: Squat, dips

Full body 2: deadlift, bench 

Full body 3: squat and dip

Arm pump day

Chin-Up (Bodyweight)

Squat (Low Bar)

Deficit Push Up

Upright Row (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Bicep Curl (Dumbbell)

High Row

Pull body 4: deadlift, bench

Arm and pump day

Incline Bench Press (Dumbbell)

Full body 2: Deadlift, Bench

Full body 3: Squat, Dip

Band Pull Apart

Arm and pump day 

Chin-Up (Assisted)

Overhead Tricep Extension (Cable)

1 reviews for Jeff Nippard powerbuilding program phase 1

Bryce B.