Workout Routine

Hypertrophy fundamentals Jeff Nippard (edited)

by Paregueiro

4 días

Workouts

Upper #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
210 sec
2
@RPE8
6
210 sec

bench press

2 sets

incline bench press

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

incline bench press

2 sets

single arm pulldown

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

single arm pulldown

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
180 sec
2
@RPE9
8
180 sec
3
@RPE9
8
180 sec

military press

3 sets

dumbbell row

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

dumbbell row

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
130 sec
2
@RPE8
6
130 sec
3
@RPE8
6
130 sec

dip

3 sets

ez bar curl

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

ez bar curl

3 sets

Lower #1

deadlift

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

deadlift

3 sets

leg extension

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

leg extension

3 sets

hip thrust

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

hip thrust

3 sets

leg press

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

leg press

3 sets

leg curl

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

leg curl

3 sets

Seated calf raise

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

Seated calf raise

3 sets

Dumbell side bend

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

Dumbell side bend

3 sets

Upper #2

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
210 sec
2
@RPE8
6
210 sec

bench press

2 sets

incline bench press

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

incline bench press

2 sets

military press

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

military press

3 sets

neutral grip pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
150 sec
2
@RPE8
6
150 sec
3
@RPE8
6
150 sec

neutral grip pulldown

3 sets

cable lateral raise

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

cable lateral raise

3 sets

cable seated row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
150 sec
2
@RPE9
8
150 sec
3
@RPE9
8
150 sec

cable seated row

3 sets

Machine bench press

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

Machine bench press

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

reverse pec deck

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

reverse pec deck

3 sets

single arm cable curl

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

single arm cable curl

3 sets

Lower #2

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
210 sec
2
@RPE8
6
210 sec
3
@RPE8
6
210 sec

squat

3 sets

hip thrust

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

hip thrust

3 sets

romanian deadlift

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

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
138 sec
2
@RPE9
8
138 sec
3
@RPE9
8
138 sec

leg curl

3 sets

hanging leg raises

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
8
100 sec

hanging leg raises

3 sets

Machine hip abduction

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

Machine hip abduction

3 sets

Seated calf raise

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

Seated calf raise

3 sets