Workout Routine

Jeff Nippard Hypertrophy Fundamentals- Lower/Upper split

by kunal0k

4 days/week

Workouts

Lower 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
200 sec
2
–
–
6
200 sec
3
–
–
6
200 sec

squat

3 sets

romanian deadlift

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

romanian deadlift

3 sets

hip thrust

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

hip thrust

3 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

Machine seated hip abduction

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

Machine seated hip abduction

3 sets

Machine Crunch

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

Machine Crunch

3 sets

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
200 sec
2
–
–
5
200 sec
3
–
–
5
200 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

bench press

3 sets

lat pulldown

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

lat pulldown

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
200 sec
2
–
–
10
200 sec
3
–
–
10
200 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

overhead press

3 sets

Chest supported T-bar rows

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

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

Chest supported T-bar rows

3 sets

Cable flye

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

Cable flye

3 sets

Dumbell Supinated Curls

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

Dumbell Supinated Curls

3 sets

Single Arm Rope Tricep Extension

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

Single Arm Rope Tricep Extension

3 sets