Workout Routine

Jeff Nippard pure bodybuilding (full body)

by Keptn

Full body bodybuilding program by Jeff Nippard. You can get the program here: https://jeffnippard.com/products/the-pure-bodybuilding-program

Workouts

day 1

Cross-body lat pull-around

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Cross-body lat pull-around

3 sets

Low incline smith machine press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec

Low incline smith machine press

3 sets

Machine hip adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Machine hip adduction

3 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE9
8
120 sec

Leg press

3 sets

Lying paused rope face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE9
12
90 sec

Lying paused rope face pull

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

Cable crunch

3 sets

day 2

Seated DB shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec

Seated DB shoulder press

3 sets

Paused barbell RDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
180 sec
2
@RPE7
8
180 sec

Paused barbell RDL

2 sets

Chest supported machine rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec

Chest supported machine rows

3 sets

Hammer preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE9
12
90 sec

Hammer preacher curl

3 sets

Cuffed behind-the-back lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE10
12 +
amrap
90 sec

Cuffed behind-the-back lateral raise

3 sets

Overhead cable triceps extension (bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
120 sec
2
@RPE10
10
120 sec

Overhead cable triceps extension (bar)

2 sets

Mandatory rest day

Sleep

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Sleep

1 sets

day 3

Assisted pull ups

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

Assisted pull ups

4 sets

Paused assisted dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Paused assisted dips

4 sets

Seated Leg Curl

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

Seated Leg Curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
12
60 sec
3
@RPE9
12
60 sec

leg extension

3 sets

Cable paused shrug-in

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
12
60 sec
3
@RPE9
12
60 sec

Cable paused shrug-in

3 sets

Roman chair leg raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
120 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec

Roman chair leg raise

3 sets

day 4

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE9
10
120 sec

Lying leg curl

2 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
4
240 sec
2
@RPE8
6
240 sec
3
@RPE7
8
240 sec

hack squat

3 sets

Bent over cable pec flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
12
60 sec
3
@RPE9
12
60 sec

Bent over cable pec flye

3 sets

Neutral grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
180 sec
2
@RPE10
15 +
amrap
180 sec

Neutral grip lat pulldown

2 sets

Leg press + calf press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Leg press + calf press

3 sets

Cable reverse flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
120 sec
2
@RPE9
4
120 sec
3
@RPE10
3 +
amrap
120 sec

Cable reverse flye

3 sets

Day 5

Weak point exercise (shoulders | lats | quads | glutes | chest | neck)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Weak point exercise (shoulders | lats | quads | glutes | chest | neck)

3 sets

Weak point exercise (shoulders | lats | quads | glutes | chest | neck)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Weak point exercise (shoulders | lats | quads | glutes | chest | neck)

3 sets

Bayesian cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE10
12
120 sec

Bayesian cable curl

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE9
8
120 sec
3
@RPE10
8
120 sec

triceps pushdowns

3 sets

Bottom 2/3 constant tension preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE10
15
120 sec

Bottom 2/3 constant tension preacher curl

2 sets

Cable triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE10
15
120 sec

Cable triceps kickback

2 sets

Standing calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE9
15
120 sec
3
@RPE10
15 +
amrap
120 sec

Standing calf raise

3 sets