Jeff Nippard's Essentials - 4x/week


Warmup : 
1. Low Intensity Cardio : Pick any machine which elevates. your heart rate to 100-135 BPM
2. Front/Back Leg Swing (leg days only) : 12 each leg
3. Side/Side Leg Swing (leg days only) : 12 each leg
4. Arm Swings : 12 (Swing your arms out to the sides)
5. Cable Leg External Rotation : 15 each leg


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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

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Skull Crusher (Barbell)

Bicep Curl (EZ Bar)

Upper 1

Hack Squat

Seated Hamstring Curl

Standing Calf Raise

Hanging Leg Raise

Lower 1

Shoulder Press (Machine)

Incline Cable Chest Press

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Upper 2

Romanian Deadlift (Dumbbell)

Leg Press

Leg Extension

Seated Calf Raise

Cable Crunch

Lower 2

Wide Grip Pull-Up

Pull-Up (Neutral Grip, Bodyweight)

Chest Press (Machine)

Arnold Press

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Single Leg Press

Glute-Ham Raise

Leg Raise (Captain's Chair)

Tricep Kickback

Preacher Curl (Dumbbell)

Lateral Raise (Cable)

Pullover (Machine)

Cable Shoulder Press

Chest Supported Row (Machine)

Lying Leg Curl

Roman Chair Sit Up

Single Arm Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Chest Fly (Cable)

Inverse Zottman Curl

Cable Tricep Kickback

Walking Lunge (Dumbbell)

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