Workout Routine

Jeff Nippards Ultimate PPL - Phase 1

by STRNGMORG

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
4
100 sec

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

bench press

1 sets

Larsen Press

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

Larsen Press

2 sets

Dumbbell Arnold Press

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

Dumbbell Arnold Press

3 sets

Press Around

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

Press Around

2 sets

Pec Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Pec Stretch

2 sets

Cross Body Cable Y raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec

Cross Body Cable Y raise

3 sets

Squeeze Only Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec

Squeeze Only Tricep Pressdown

1 sets

Stretch Only Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec

Stretch Only Tricep Extension

1 sets

Squeeze Only Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec

Squeeze Only Tricep Pressdown

1 sets

Stretch Only Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec

Stretch Only Tricep Extension

1 sets

Squeeze Only Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec

Squeeze Only Tricep Pressdown

1 sets

Stretch Only Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec

Stretch Only Tricep Extension

1 sets

Cross Body Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
100 sec
2
@RPE10
20
100 sec
3
@RPE10
20
100 sec

Cross Body Tricep Extension

3 sets

Pull A

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE7
10
100 sec
3
@RPE8
10
100 sec
4
@RPE10
10
0 sec
5
–
–
5
100 sec

lat pulldown

5 sets

Machine Chest Supported Row

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

Machine Chest Supported Row

3 sets

Bottom-Half Pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec

Bottom-Half Pullover

1 sets

Lat Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Lat Stretch

1 sets

Bottom-Half Pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec

Bottom-Half Pullover

1 sets

Lat Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Lat Stretch

1 sets

Omni-Directional Face Pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec

Omni-Directional Face Pull

3 sets

EZ Bar Curl

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

EZ Bar Curl

3 sets

Bottom-Half Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

Bottom-Half Preacher Curl

2 sets

Legs A

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec

Belt Squat

1 sets

Pause Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
2
@RPE9
5
100 sec

Pause Belt Squat

2 sets

romanian deadlift

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

romanian deadlift

3 sets

Dumbbell Walking Lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec

Dumbbell Walking Lunge

2 sets

leg curl

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

leg curl

3 sets

Leg Press Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec
3
@RPE10
12
100 sec
4
@RPE10
12
100 sec

Leg Press Calf Raise

4 sets

Decline Plate Crunch

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

Decline Plate Crunch

3 sets

Push B

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
5
100 sec
3
@RPE9
12
100 sec

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

incline bench press

3 sets

Shoulder Press

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

Shoulder Press

3 sets

Floor Skull Crusher

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

Floor Skull Crusher

3 sets

Bent Over Cable Pec Flye

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

Bent Over Cable Pec Flye

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
100 sec
2
@RPE10
20
100 sec
3
@RPE10
20
100 sec

cable lateral raise

3 sets

Front Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
100 sec
2
@RPE10
20
100 sec
3
@RPE10
20
100 sec

Front Raise

3 sets

diamond push-ups

Set
Reps
Rest time
1
10
100 sec

diamond push-ups

1 sets

Pull B

1-Arm Kneeling Lat Pull-down

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

1-Arm Kneeling Lat Pull-down

3 sets

pullup

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

pullup

1 sets

Kroc Row

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

Kroc Row

3 sets

Cable Shrug

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

Cable Shrug

3 sets

Reverse Pec Deck

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

Reverse Pec Deck

3 sets

Overhead Cable Curl

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

Overhead Cable Curl

3 sets

Legs B

deadlift

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

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

deadlift

1 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec

straight leg deadlift

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12
100 sec

leg press

4 sets

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
100 sec
2
@RPE10
10
100 sec
3
@RPE10
10
100 sec

glute ham raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
100 sec
2
@RPE10
10
100 sec
3
@RPE10
10
100 sec

leg extension

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
100 sec
2
@RPE10
20
100 sec
3
@RPE10
20
100 sec
4
@RPE10
20
100 sec

Seated Calf Raise

4 sets

Roman Chair Leg Raises

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

Roman Chair Leg Raises

3 sets