J Nips Bodybuilding Plan | Upper Lower

by Vincenzo

170 athletes joined

Program Description

Upper Lower Bodybuilding plan with an emphasis on controlled eccentric movement and long length partials. Weeks 1-5 are mostly the same with some variation in order. Weeks 6-10 have a few new workouts

Program Overview

Level

Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

10 weeks

Time Per Workout

60 minutes

Created

Feb 25, 2024 09:48

Last Edited

Jul 23, 2024 12:45

Day 1

One Arm Lateral Raise (Cable)

1 Set

10-12 Reps

@9.5

@10

Incline Chest Press (Smith)

1 Set

8-10 Reps

@8.5

@9.5

Chest Fly (Cable)

3 Sets

12-15 Reps

Skull Crusher

1 Set

8-10 Reps

5-10 Reps

@10

Lat Pulldown (Single Arm)

2 Sets

1 Set

10-12 Reps

@10

Chest Supported Row (Machine)

3 Sets

8-10 Reps

@10

Lat Prayer

3 Sets

12-15 Reps

Day 2

Leg Curl

3 Sets

8-10 Reps

Hip Adductor (Machine)

3 Sets

10-12 Reps

Squat (Smith Machine)

1 Set

4 Reps

6 Reps

8 Reps

Leg Extension

3 Sets

10-12 Reps

@10

Seated Calf Raise

3 Sets

12-15 Reps

Day 3

Seated Row (Cable)

3 Sets

10-12 Reps

Pull-Up (Assisted)

3 Sets

8-10 Reps

Rear Delt Fly (Machine)

2 Sets

1 Set

3-5 Reps

5-10 Reps

Bicep Curl (Dumbbell)

2 Sets

10-12 Reps

Dip (Assisted)

3 Sets

8-10 Reps

Shoulder Press (Machine)

3 Sets

1 Set

10-12 Reps

5-10 Reps

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Day 5

Lat Pulldown

3 Sets

8-12 Reps

Bayesian Curl

3 Sets

10-12 Reps

Preacher Curl (Barbell)

2 Sets

12-15 Reps

Chest Fly (Cable)

3 Sets

8-12 Reps

French Press

3 Sets

8-10 Reps

Tricep Extension (Cable)

1 Set

12-15 Reps

Abs Crunch (Weighted)

3 Sets

10-12 Reps

Day 4

Lying Leg Curl

3 Sets

10-15 Reps

Leg Press

3 Sets

8-10 Reps

Romanian Deadlift (Barbell)

1 Set

8 Reps

Hip Adductor (Machine)

3 Sets

10-12 Reps

Goblet Squat

3 Sets

10-12 Reps

Standing Calf Raise

3 Sets

10-12 Reps