Jeff Nippard Body building PPL
by Kevin Zucker
131 athletes joined
Program Description
Build muscle/ Body Building
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
Apr 20, 2024 04:14
Last Edited
Jul 26, 2024 07:57
Week 1
1 / 10 Weeks
Day 1
1
Cross-Body Lat Pull-Around1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)3 Sets
12 Reps
@9.5
Day 2
1
Behind Back X Lateral Raise1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 3
1
Leg Curl Machine Seated1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch3 Sets
15 Reps
@9.5
Day 4
1
Weak Point 11 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 22 Sets
12 Reps
@9.5
3
Bayesian Cable Curl1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Super ROM overhand Cable Row1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Machine Shoulder Press2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel3 Sets
10 Reps
@9
Day 7
1
Lying Leg Curl Machine1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
2
Leg Press Machine2 Sets
3 Sets
8 Reps
8 Reps
@8
@9
3
Smith Machine Lunge2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Machine Hip Adduction2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg extensions2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Standing Calf Raise2 Sets
1 Set
12 Reps
12 Reps
@9
@10