Workout Routine

Jeff Nippard’s Hypertrophy Fundamentals Phase 1

by Clonedkid92

Phase 1 of 2, 4 Weeks

Starting TM is 90% of 1RM.

Workouts

W1 Monday: Lower #1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
40% 1RM
5
60 sec
3
50% 1RM
4
60 sec
4
60% 1RM
3
60 sec
5
70% 1RM
2
60 sec
6
@RPE7
6
60 sec
7
@RPE7
6
60 sec
8
@RPE7
6
60 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

romanian deadlift

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

romanian deadlift

3 sets

hip thrust

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

hip thrust

3 sets

leg extension

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

leg extension

3 sets

Seated leg curl

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

Seated leg curl

3 sets

Machine hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
100 sec
2
@RPE7
6
100 sec
3
@RPE7
6
100 sec

Machine hip abduction

3 sets

calf raise

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

calf raise

2 sets

Seated calf raise

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

Seated calf raise

2 sets

W1 Tuesday: Upper #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
40% 1RM
5
60 sec
3
50% 1RM
4
60 sec
4
60% 1RM
3
60 sec
5
70% 1RM
2
60 sec
6
@RPE7
5
120 sec
7
@RPE7
5
120 sec
8
@RPE7
5
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

lat pulldown

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

lat pulldown

3 sets

military press

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

military press

3 sets

chest supported row

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

chest supported row

3 sets

Push up

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

Push up

3 sets

Barbell curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE7
10
100 sec

Barbell curl

3 sets

skull crushers

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

skull crushers

3 sets

lateral raise

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

lateral raise

2 sets

upright row

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

upright row

2 sets

W1 Thursday: Lower #2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
40% 1RM
5
60 sec
3
50% 1RM
4
60 sec
4
60% 1RM
3
60 sec
5
70% 1RM
2
60 sec
6
@RPE7
8
120 sec
7
@RPE7
8
120 sec
8
@RPE7
8
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

front squat

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

front squat

3 sets

Bulgarian Split Squat (Smith Machine)

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

Bulgarian Split Squat (Smith Machine)

2 sets

single leg extension

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

single leg extension

2 sets

single leg curl

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

single leg curl

2 sets

Machine hip abduction

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

Machine hip abduction

3 sets

Single Leg Standing Calf Raise

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

Single Leg Standing Calf Raise

2 sets

Seated calf raise

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

Seated calf raise

2 sets

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

ab wheel

3 sets

W1 Friday: Upper #2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
40% 1RM
5
60 sec
3
50% 1RM
4
60 sec
4
60% 1RM
3
60 sec
5
70% 1RM
2
60 sec
6
@RPE8
8
120 sec
7
@RPE8
8
120 sec
8
@RPE8
8
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

8 sets

reverse grip lat pulldown

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

reverse grip lat pulldown

3 sets

Assisted Dip

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

Assisted Dip

3 sets

pendlay row

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

pendlay row

3 sets

push press

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

push press

3 sets

lateral raise

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

lateral raise

2 sets

upright row

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

upright row

2 sets

Barbell curl

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

Barbell curl

2 sets

skull crushers

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

skull crushers

2 sets

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

3 sets

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

military press

3 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec

military press

3 sets

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec

deadlift

3 sets

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec

bench press

3 sets

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec

squat

3 sets