Workout Routine

Full Body Workout

by YoochanShin

Jeff Nippard’s full body workout

Workouts

Day 1- Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
100 sec
2
80% 1RM
4
100 sec
3
80% 1RM
4
100 sec
4
80% 1RM
4
100 sec

squat

4 sets

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Incline Dumbbell Press

3 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Lying Leg Curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

lat pulldown

3 sets

EZ Bar Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
70% TM
12
100 sec
3
100% TM
12
100 sec
4
70% TM
12
100 sec
5
100% TM
12
100 sec
6
70% TM
12
100 sec

EZ Bar Bicep Curl

6 sets

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3 sets

Day 2- Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec

bench press

3 sets

Low-to-High Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

Low-to-High Cable Flye

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

romanian deadlift

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

chest supported rows

3 sets

Standing Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

Standing Arnold Press

3 sets

Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Tricep Pressdown

3 sets

Smith Machine Shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

Smith Machine Shrug

3 sets

Day 3- Back

Pullup

Set
Intensity
Weight
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

Pullup

3 sets

Humble Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Humble Row

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

leg press

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

Standing Calf Raise

4 sets

Cable Upright Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

Cable Upright Row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
100 sec
2
@RPE10
10
100 sec
3
@RPE10
10
100 sec

hammer curl

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
100 sec
2
85% 1RM
6
100 sec
3
85% 1RM
6
100 sec

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

lat pulldown

3 sets

Day 4- Legs

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec

bench press

3 sets

Reset Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec

Reset Deadlift

3 sets

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

Weighted Dip

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE9
20
100 sec

leg extension

3 sets

Unilateral Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

Unilateral Pulldown

3 sets

Rope Facepull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Rope Facepull

3 sets

Overhead Tricep Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Overhead Tricep Extensions

3 sets

Egyptian Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Egyptian Lateral Raises

3 sets

Day 5- Shoulders

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
6
100 sec
2
80% 1RM
6
100 sec
3
80% 1RM
6
100 sec

overhead press

3 sets

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

Dumbbell Lateral Raise

3 sets

Cable Seated Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

Cable Seated Row

3 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

Lying Leg Curl

3 sets

Concentrated Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Concentrated Dumbbell Curl

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE8
15
100 sec

Cable crunch

4 sets

push-ups

Set
Reps
Rest time
1
30 +
amrap
100 sec
2
20 +
amrap
100 sec

push-ups

2 sets