Workout Routine

Jeff Nippard Fundamentals Hypertrophy UL

by jenarvaezg

Workouts

Day 1

squat

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

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

squat

3 sets

romanian deadlift

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

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

romanian deadlift

3 sets

hip thrust

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

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

hip thrust

3 sets

leg extension

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

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

leg extension

3 sets

Lying leg curl

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

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

Lying leg curl

3 sets

Hip Abduction

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

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

Hip Abduction

3 sets

Crunch

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

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

Crunch

3 sets

Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Day 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets