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Nippard‘s Fundamentals, Body Split 5x
by Enjahkes S.
5 athletes joined
Program Description
Primary goal of The Fundamentals Program is to establish a solid strength base with specifically selected foundational exercises.
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 29, 2024 05:49
Last Edited
Jul 22, 2024 04:10
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Dip (Assisted)
3 Sets
10 Reps
@7
5
Skull Crusher
3 Sets
12 Reps
@8
Day 2
1
Military Press (Barbell)
3 Sets
6 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Reverse Cable Fly
3 Sets
15 Reps
@8
4
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (Cable)
2 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Standing Calf Raise
2 Sets
8 Reps
@7
7
Abs Crunch (Bodyweight)
2 Sets
12 Reps
@7
Day 4
1
Underhand Lat Pulldown
3 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Single-Leg Leg Curl
2 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6
Standing Calf Raise
2 Sets
12 Reps
@8
7
Plank
3 Sets
0.3 mins
@8