Workout Routine

Jeff Nippard's Pure Body Building Phase 2

by BrianMorrisBMO

IMPORTANT PROGRAM NOTES (READ BEFORE STARTING)

• Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max)

• Note that for the first week of all programs, most sets are taken to an RPE of ~7-9. This means you will be leaving 1-3 reps in the tank on most exercises. This only lasts for the first week (to serve as a deload/intro week). After the first week, the intensity will increase and most sets will be taken to an RPE of 9-10. This means you will push most sets within ~1 rep of failure or to failure. Make sure you are focused mentally before starting each working set!

• All working sets are broken up into Early Sets and Last Sets. The Early Sets are all the sets that come before your Last Set. Usually the Early Sets should be a little bit easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to failure on most (but not all exercises). See The Hypertrophy Handbook for a full explanation of RPE.

• There is a Weak Point & Arms day in this program where you will select a weak point from the table below and perform 1-2 exercises for your weak point on this day. Please read The Hypertrophy Handbook for more detail.

• Each exercise has a clickable link which demonstrates how to perform the exercise. I suggest watching each exercise demo before starting the workout.

• If you'd like to include the powerlifts, simply select them from the exercise substitutions column when available. Feel free to also adjust the reps to be in the 3-6 rep range.

• All other aspects of the program, including when to make an exercise substitution and how to progress through the rep ranges given is explained in The Hypertrophy Handbook. Give it a full read before starting your first workout! Let's crush it!!

Workouts

Upper #1

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
@RPE7
12
60 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec
5
@RPE9
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

lateral raise

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
60 sec
2
70% TM
4
60 sec
3
@RPE7
10
120 sec
4
@RPE9
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

lat pulldown

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
60 sec
2
70% TM
4
60 sec
3
@RPE7
10
200 sec
4
@RPE9
10
200 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

bench press

4 sets

Chest Supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
60 sec
2
70% TM
4
60 sec
3
@RPE7
10
120 sec
4
@RPE9
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Chest Supported Machine Row

4 sets

Bottom Half Pec Dec Machine

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
60 sec
2
70% TM
4
60 sec
3
@RPE7
10
100 sec
4
@RPE9
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Bottom Half Pec Dec Machine

4 sets

Incline Dumbbell Stretch Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
@RPE7
15
100 sec
3
@RPE9
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Incline Dumbbell Stretch Curl

3 sets

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
180 sec
2
@RPE8
12
180 sec
3
@RPE9
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Incline Dumbbell Press

3 sets

Flat Dumbbell Static Hold

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
1
100 sec
2
40% 1RM
1
100 sec
3
40% 1RM
1
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Flat Dumbbell Static Hold

3 sets

Lower #1

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
@RPE7
10
100 sec
3
@RPE9
10
100 sec
4
65% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

leg curl

4 sets

Bottom Half Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
70% TM
6
100 sec
3
@RPE7
8
180 sec
4
@RPE8
9
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Bottom Half Smith Machine Squat

4 sets

DB Romanian Dead Lift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
70% TM
4
100 sec
3
@RPE7
12
120 sec
4
@RPE8
12
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

DB Romanian Dead Lift

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
70% TM
5
100 sec
3
@RPE7
12
90 sec
4
@RPE9
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

leg extension

4 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
@RPE7
15
100 sec
3
@RPE8
15
100 sec
4
@RPE7
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Seated Calf Raise

4 sets

Machine Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
70% TM
4
100 sec
3
@RPE7
12
100 sec
4
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Machine Hip Abduction

4 sets

Upper #2

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
180 sec
2
70% TM
4
180 sec
3
@RPE8
8
180 sec
4
@RPE9
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

close-grip bench press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
15
100 sec
3
@RPE9
15
100 sec
4
@RPE9
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lateral raise

4 sets

Bottom Half 45 Degree Incline DB Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
70% TM
4
100 sec
3
@RPE7
12
180 sec
4
@RPE9
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Bottom Half 45 Degree Incline DB Press

4 sets

Neutral Grip Lat Pulldown - Alternating ROM

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
180 sec
2
70% TM
4
180 sec
3
@RPE7
10
180 sec
4
@RPE9
10
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Neutral Grip Lat Pulldown - Alternating ROM

4 sets

Super Stretch Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Super Stretch Reverse Pec Deck

3 sets

Overhead Tricep Extension - Bar

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Overhead Tricep Extension - Bar

3 sets

BayesIan Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
70% TM
4
100 sec
3
@RPE9
15
100 sec
4
@RPE9
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

BayesIan Cable Flye

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE10
10 +
amrap
100 sec
3
@RPE10
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

dip

3 sets

Lower #2

DB Romanian Dead Lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
50% TM
6
180 sec
3
70% TM
4
180 sec
4
@RPE6
10
180 sec
5
@RPE6
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

DB Romanian Dead Lift

5 sets

Super Rom Leg Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
180 sec
2
70% TM
4
180 sec
3
@RPE7
10
180 sec
4
@RPE8
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Super Rom Leg Press

4 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
12
100 sec
3
@RPE9
12
100 sec

Back Extension

3 sets

Donkey Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Donkey Calf Raise

4 sets

Machine Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
15
100 sec
3
@RPE9
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Hip Abduction

3 sets

Arms & Weak Points #1

Shoulder Press Machine

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
180 sec
2
70% TM
4
180 sec
3
@RPE7
12
180 sec
4
@RPE9
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Shoulder Press Machine

4 sets

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
70% TM
4
100 sec
3
@RPE7
12
100 sec
4
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Arnold Press

4 sets

EZ Bar Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

EZ Bar Cable Curl

3 sets

EZ Bar Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

EZ Bar Skull Crusher

3 sets

Bottom Half Incline DB Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Bottom Half Incline DB Curl

3 sets

Triceps Pressdown (Bar)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Triceps Pressdown (Bar)

3 sets

Roman Chair Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Roman Chair Leg Raise

4 sets

Reverse Grip Bench Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
180 sec
2
@RPE8
12
180 sec
3
@RPE9
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Reverse Grip Bench Press

3 sets