Workout Routine

Free

Hypertrophy fundamentals Jeff Nippard (edited)

by Paregueiro

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4 días

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

Upper #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
210 sec
2
@RPE8
120 lbs
6
210 sec

bench press

2×6

incline bench press

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

incline bench press

2×8

single arm pulldown

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

single arm pulldown

3×8

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
180 sec
2
@RPE9
115 lbs
8
180 sec
3
@RPE9
115 lbs
8
180 sec

military press

3×8

dumbbell row

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

dumbbell row

3×12

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
85 lbs
6
130 sec
2
@RPE8
85 lbs
6
130 sec
3
@RPE8
85 lbs
6
130 sec

dip

3×6

ez bar curl

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

ez bar curl

3×12

Lower #1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
210 sec
2
@RPE8
110 lbs
8
210 sec
3
@RPE8
110 lbs
8
210 sec

deadlift

3×8

leg extension

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

leg extension

3×12

hip thrust

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

hip thrust

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
157 sec
2
@RPE8
70 lbs
12
157 sec
3
@RPE8
70 lbs
12
157 sec

leg press

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
160 sec
2
@RPE9
29 lbs
12
160 sec
3
@RPE9
29 lbs
12
160 sec

leg curl

3×12

Seated calf raise

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

Seated calf raise

3×12

Dumbell side bend

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

Dumbell side bend

3×12

Upper #2

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
210 sec
2
@RPE8
120 lbs
6
210 sec

bench press

2×6

incline bench press

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

incline bench press

2×8

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
200 sec
2
@RPE8
110 lbs
8
200 sec
3
@RPE8
110 lbs
8
200 sec

military press

3×8

neutral grip pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
35 lbs
6
150 sec
2
@RPE8
35 lbs
6
150 sec
3
@RPE8
35 lbs
6
150 sec

neutral grip pulldown

3×6

cable lateral raise

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
118 sec

cable lateral raise

3×12

cable seated row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
150 sec
2
@RPE9
34 lbs
8
150 sec
3
@RPE9
34 lbs
8
150 sec

cable seated row

3×8

Machine bench press

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

Machine bench press

3×10

overhead triceps extensions

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

overhead triceps extensions

3×12

reverse pec deck

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

reverse pec deck

3×12

single arm cable curl

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

single arm cable curl

3×15

Lower #2

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
210 sec
2
@RPE8
120 lbs
6
210 sec
3
@RPE8
120 lbs
6
210 sec

squat

3×6

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
150 sec
2
@RPE8
110 lbs
8
150 sec
3
@RPE8
110 lbs
8
150 sec

hip thrust

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
177 sec
2
@RPE8
95 lbs
12
177 sec
3
@RPE8
95 lbs
12
177 sec

romanian deadlift

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
138 sec
2
@RPE9
34 lbs
8
138 sec
3
@RPE9
34 lbs
8
138 sec

leg curl

3×8

hanging leg raises

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
8
100 sec

hanging leg raises

3 sets

Machine hip abduction

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

Machine hip abduction

3×20

Seated calf raise

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

Seated calf raise

3×12