Workout Routine

Free

Body Part split 5x Jeff Nippard

by Logz

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chets and tricepticons

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
4
180 sec
2
@RPE7
120 lbs
4
180 sec
3
@RPE7
120 lbs
4
180 sec

bench press

3×4

Dumbell Incline Press

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

Dumbell Incline Press

3×8

Cable flye

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

Cable flye

3×12

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
70 lbs
10
100 sec
2
@RPE7
70 lbs
10
100 sec
3
@RPE7
70 lbs
10
100 sec

dip

3×10

skull crushers

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

skull crushers

3×12