Workout Routine

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Jeff Nippard’s Hypertrophy Fundamentals Phase 1

by Clonedkid92

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Phase 1 of 2, 4 Weeks

Starting TM is 90% of 1RM.

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

W1 Monday: Lower #1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
40% 1RM
60 lbs
5
60 sec
3
50% 1RM
75 lbs
4
60 sec
4
60% 1RM
90 lbs
3
60 sec
5
70% 1RM
105 lbs
2
60 sec
6
@RPE7
115 lbs
6
60 sec
7
@RPE7
115 lbs
6
60 sec
8
@RPE7
115 lbs
6
60 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

romanian deadlift

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

romanian deadlift

3×10

hip thrust

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

hip thrust

3×12

leg extension

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

leg extension

3×12

Seated leg curl

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

Seated leg curl

3×12

Machine hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
34 lbs
6
100 sec
2
@RPE7
34 lbs
6
100 sec
3
@RPE7
34 lbs
6
100 sec

Machine hip abduction

3×6

calf raise

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

calf raise

2×12

Seated calf raise

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

Seated calf raise

2×12

W1 Tuesday: Upper #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
40% 1RM
60 lbs
5
60 sec
3
50% 1RM
75 lbs
4
60 sec
4
60% 1RM
90 lbs
3
60 sec
5
70% 1RM
105 lbs
2
60 sec
6
@RPE7
120 lbs
5
120 sec
7
@RPE7
120 lbs
5
120 sec
8
@RPE7
120 lbs
5
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

lat pulldown

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

lat pulldown

3×10

military press

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

military press

3×10

chest supported row

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

chest supported row

3×12

Push up

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

Push up

3×12

Barbell curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE7
100 lbs
10
100 sec

Barbell curl

3×10

skull crushers

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

skull crushers

3×12

lateral raise

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

lateral raise

2×12

upright row

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

upright row

2×12

W1 Thursday: Lower #2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
40% 1RM
60 lbs
5
60 sec
3
50% 1RM
75 lbs
4
60 sec
4
60% 1RM
90 lbs
3
60 sec
5
70% 1RM
105 lbs
2
60 sec
6
@RPE7
105 lbs
8
120 sec
7
@RPE7
105 lbs
8
120 sec
8
@RPE7
105 lbs
8
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

front squat

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

front squat

3×10

Bulgarian Split Squat (Smith Machine)

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

Bulgarian Split Squat (Smith Machine)

2×10

single leg extension

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

single leg extension

2×15

single leg curl

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

single leg curl

2×15

Machine hip abduction

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

Machine hip abduction

3×15

Single Leg Standing Calf Raise

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

Single Leg Standing Calf Raise

2×15

Seated calf raise

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

Seated calf raise

2×15

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

ab wheel

3×15

W1 Friday: Upper #2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
40% 1RM
60 lbs
5
60 sec
3
50% 1RM
75 lbs
4
60 sec
4
60% 1RM
90 lbs
3
60 sec
5
70% 1RM
105 lbs
2
60 sec
6
@RPE8
110 lbs
8
120 sec
7
@RPE8
110 lbs
8
120 sec
8
@RPE8
110 lbs
8
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

8 sets

reverse grip lat pulldown

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

reverse grip lat pulldown

3×8

Assisted Dip

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

Assisted Dip

3×10

pendlay row

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

pendlay row

3×12

push press

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

push press

3×15

lateral raise

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

lateral raise

2×12

upright row

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

upright row

2×15

Barbell curl

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

Barbell curl

2×8

skull crushers

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

skull crushers

2×8

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

3×3+

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×3+

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3×3+

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×3+

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

military press

3 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

military press

3×5+

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

deadlift

3×5+

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

bench press

3×5+

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

squat

3×5+