Workout Routine

Jeff Nippard Full Body 4-day

by BramPiet

Workouts

Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
30 sec
2
70% TM
5
120 sec
3
@RPE8
5
120 sec
4
@RPE8
5
120 sec
5
@RPE9
5
120 sec

bench press

5 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
30 sec
2
70% TM
5
120 sec
3
@RPE7
8
120 sec
4
@RPE7
8
120 sec
5
@RPE8
8
120 sec

Leg Press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
30 sec
2
70% TM
5
120 sec
3
@RPE8
10
120 sec
4
@RPE8
10
120 sec
5
@RPE9
10
120 sec

barbell row

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
12
90 sec
3
@RPE10
12
90 sec

cable lateral raise

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12
120 sec

preacher curl

4 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
10
120 sec
3
@RPE9
10
120 sec
4
@RPE10
10
120 sec

Calf Raise

4 sets

Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
30 sec
2
70% TM
5
120 sec
3
@RPE6
5
120 sec
4
@RPE6
5
120 sec
5
@RPE7
5
120 sec

romanian deadlift

5 sets

Pull Up

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec

Pull Up

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE7
10
120 sec
3
@RPE7
10
120 sec
4
@RPE8
10
120 sec

leg curl

4 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
90 sec
2
@RPE9
15
120 sec
3
@RPE10
15
120 sec

Pec Deck

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12
120 sec

overhead triceps extensions

4 sets

Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12
120 sec

Weighted Crunch

4 sets

Day 3

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
30 sec
2
70% TM
5
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE9
8
120 sec

seated overhead press

5 sets

Back Extension 45°

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec

Back Extension 45°

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec

t-bar row

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
15
90 sec
3
@RPE10
15
90 sec

leg extension

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
30 sec
2
@RPE9
12
30 sec
3
@RPE9
12
30 sec
4
@RPE10
12
30 sec

tricep pushdown

4 sets

Bayesian Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
30 sec
2
@RPE9
12
30 sec
3
@RPE9
12
30 sec
4
@RPE10
12
30 sec

Bayesian Cable Curl

4 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12
120 sec

Calf Raise

4 sets

Day 4

hack squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
30 sec
2
70% TM
5
120 sec
3
@RPE7
5
120 sec
4
@RPE7
5
120 sec
5
@RPE8
5
120 sec

hack squat

5 sets

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec

Dumbbell Bench Press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec
4
@RPE9
2
120 sec

lat pulldown

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12
120 sec

leg curl

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12
120 sec

Reverse Pec Deck

4 sets

hanging leg raises

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec

hanging leg raises

3 sets