Jeff Nippard’s Essentials - 3x/week

Beginner friendly program to build hypertrophy. Heavy emphasis on increased intensity rather than training volume.

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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

Wide Grip Pull-Up

Pull-Up (Neutral Grip, Bodyweight)

Dip (Weighted)

Chest Supported Row (Dumbbell)

Arnold Press

Incline Curl (Dumbbell)

French Press

UPPER

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Goblet Squat

Calf Raise (Leg Press)

Abs Crunch (Machine)

LOWER

Chest Press (Machine)

Lat Pulldown (Machine)

Shoulder Press (Cable)

Helms Row (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar & Cable)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Abs Crunch (Weighted)

Bench Press (Dumbbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Skull Crusher (EZ Bar)

Bicep Curl (EZ Bar)

Leg Press

Seated Calf Raise

Cable Crunch

Incline Chest Press (Machine)

Single Leg Press

Pendlay Row

Glute-Ham Raise

Spider Curl

Lateral Raise (Cable)

Hanging Leg Raise

FULL BODY

Hack Squat

Standing DB Arnold Press

Nordic Curl

Meadow Row

Inverse Zottman Curl

Lateral Raise (Machine)

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Seated Hamstring Curl

T-Bar Row

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

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