Jeff Nippard Body building PPL

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Cross-Body Lat Pull-Around

Snatch-Grip RDL

Chest-Supported Machine Row

Straight-Bar Lat Prayer

Hammer Preacher Curl

Lying Rope Face Pull (pause At End)

Pull 1 (Lat Focus)

Behind Back X Lateral Raise

Low Incline Smith Machine Press

Pec Dec ( With Partials)

Overhead Cable Triceps Extension

Tricep Push down

Cable Crunch (Myo Rep )

Push 1

Leg Curl Machine Seated

Machine Hip Adduction

Hack Squat (pyramid)

Leg extensions

Leg Press Calf Calf Static Stretch

Legs 1

Add 2 exercises on the body parts that need work the rest of the day will be arms

Weak Point 1

Weak point 2

Bayesian Cable Curl

Seated DB French a Press

Bottom-2/3 Constant Tension Preacher Curl

Cable Triceps Kickback

Roman Chair Leg Raise

Arms + Weak Points

Super ROM overhand Cable Row

Arm Extended 45” Hyperextension

Lean Back Lat Pulldown

Inverse DB Zottman Curl

Cable Reverse Fly

Cable Paused Shrug In

Pull 2 (Mid Back)

Machine Shoulder Press

Cross Body Y Raise

Pause Assisted Dip

Low Incline Dumbbell Fly

Katana Tricep Extensions

Ab Wheel

Push 2

Lying Leg Curl Machine

Leg Press Machine

Smith Machine Lunge

Standing Calf Raise

Legs 2

Cable Skull Crusher

Kneeling Behind Head Cable Curl

Tricep Pushdown (Cable)

Incline Dumbbell Stretch Curl Incline dumbbell stretch curl

Arms 2 (Weakpoints)

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