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Jeff Nippard 5 day split
by czaracho
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Jeff Nippard's 5 days split inspired routine
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Upper body
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
150 sec
2
80% 1RM
120 lbs
6
150 sec
3
80% 1RM
120 lbs
6
150 sec
bench press
3×6
Start
in App
incline dumbell press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
6
100 sec
2
80% 1RM
20 lbs
6
100 sec
3
80% 1RM
20 lbs
6
100 sec
incline dumbell press
3×6
Start
in App
Pull-ups
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Pull-ups
3×10
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
100 sec
2
80% 1RM
20 lbs
8
100 sec
3
80% 1RM
20 lbs
8
100 sec
overhead triceps extensions
3×8
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
6
100 sec
2
80% 1RM
36 lbs
6
100 sec
3
80% 1RM
36 lbs
6
100 sec
seated cable row
3×6
Start
in App
Bayesian curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8
100 sec
2
80% 1RM
36 lbs
8
100 sec
3
80% 1RM
36 lbs
8
100 sec
Bayesian curl
3×8
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
lateral raise
3×8
Start
in App
Lower Body
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
6
150 sec
2
80% 1RM
36 lbs
6
150 sec
3
80% 1RM
36 lbs
6
150 sec
leg curl
3×6
Start
in App
Pendulum Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
6
100 sec
2
80% 1RM
36 lbs
6
100 sec
3
80% 1RM
36 lbs
6
100 sec
Pendulum Squat
3×6
Start
in App
hack squat
Start
in App
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
hack squat
3×6
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
100 sec
2
65% 1RM
100 lbs
6
100 sec
3
65% 1RM
100 lbs
6
100 sec
romanian deadlift
3×6
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
100 sec
2
65% 1RM
29 lbs
8
100 sec
3
65% 1RM
29 lbs
8
100 sec
leg extension
3×8
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
100 sec
2
65% 1RM
100 lbs
6
100 sec
3
65% 1RM
100 lbs
6
100 sec
hip thrust
3×6
Start
in App
Chest day
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
150 sec
2
65% 1RM
100 lbs
10
150 sec
3
65% 1RM
100 lbs
10
150 sec
bench press
3×10
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec
tricep pushdown
3×10
Start
in App
incline dumbell press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec
incline dumbell press
3×10
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec
overhead triceps extensions
3×10
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
lateral raise
3×10
Start
in App
Shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Shoulder press
3×10
Start
in App
Pull day
Pull-ups
Start
in App
Set
Reps
Rest time
1
10
150 sec
2
10
150 sec
3
10
150 sec
Pull-ups
3×10
Start
in App
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec
preacher curl
3×10
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec
seated cable row
3×10
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10
100 sec
hammer curl
3×10
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec
lat pulldown
3×10
Start
in App
Leg day
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
180 sec
2
65% 1RM
100 lbs
10
180 sec
3
65% 1RM
100 lbs
10
180 sec
squat
3×10
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec
leg curl
3×10
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
bulgarian split squat
2×10
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec
calf raise
3×10
Start
in App
Abductor machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec
Abductor machine
3×10
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
90 sec
2
80% 1RM
36 lbs
12
90 sec
3
80% 1RM
36 lbs
12
90 sec
leg extension
3×12
Start
in App
Abs
Cable crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec
Cable crunch
3×10
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
13
100 sec
2
13
100 sec
3
13
100 sec
hanging leg raises
3×13
Start
in App