Workout Routine

Free

Full Body Workout

by YoochanShin

Download free Hardy app

Jeff Nippard’s full body workout

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
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1- Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
100 sec
2
80% 1RM
120 lbs
4
100 sec
3
80% 1RM
120 lbs
4
100 sec
4
80% 1RM
120 lbs
4
100 sec

squat

4×4

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE7
18 lbs
8
100 sec
3
@RPE7
18 lbs
8
100 sec

Incline Dumbbell Press

3×8

Lying Leg Curl

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

Lying Leg Curl

3×10

lat pulldown

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

lat pulldown

3×10

EZ Bar Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
12
100 sec
2
70% TM
105 lbs
12
100 sec
3
100% TM
150 lbs
12
100 sec
4
70% TM
105 lbs
12
100 sec
5
100% TM
150 lbs
12
100 sec
6
70% TM
105 lbs
12
100 sec

EZ Bar Bicep Curl

6×12

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3×12

Day 2- Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
85% 1RM
130 lbs
3
100 sec

bench press

3×3

Low-to-High Cable Flye

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

Low-to-High Cable Flye

3×15

romanian deadlift

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

romanian deadlift

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

chest supported rows

3×15

Standing Arnold Press

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

Standing Arnold Press

3×12

Tricep Pressdown

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

Tricep Pressdown

3×15

Smith Machine Shrug

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

Smith Machine Shrug

3×12

Day 3- Back

Pullup

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

Pullup

3×6

Humble Row

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

Humble Row

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

leg press

3×15

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE8
33 lbs
8
100 sec
4
@RPE8
33 lbs
8
100 sec

Standing Calf Raise

4×8

Cable Upright Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec

Cable Upright Row

3×10

hammer curl

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

hammer curl

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
100 sec
2
85% 1RM
130 lbs
6
100 sec
3
85% 1RM
130 lbs
6
100 sec

bench press

3×6

lat pulldown

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

lat pulldown

3×12

Day 4- Legs

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
85% 1RM
130 lbs
3
100 sec

bench press

3×3

Reset Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec

Reset Deadlift

3×5

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE8
33 lbs
8
100 sec

Weighted Dip

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE9
20
100 sec

leg extension

3×20

Unilateral Pulldown

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

Unilateral Pulldown

3×12

Rope Facepull

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

Rope Facepull

3×15

Overhead Tricep Extensions

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

Overhead Tricep Extensions

3×15

Egyptian Lateral Raises

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

Egyptian Lateral Raises

3×15

Day 5- Shoulders

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
100 sec
2
80% 1RM
120 lbs
6
100 sec
3
80% 1RM
120 lbs
6
100 sec

overhead press

3×6

Dumbbell Lateral Raise

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

Dumbbell Lateral Raise

3×15

Cable Seated Row

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

Cable Seated Row

3×12

Lying Leg Curl

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

Lying Leg Curl

3×12

Concentrated Dumbbell Curl

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

Concentrated Dumbbell Curl

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE8
15
100 sec

Cable crunch

4×15

push-ups

Set
Reps
Rest time
1
30 +
amrap
100 sec
2
20 +
amrap
100 sec

push-ups

2 sets