Workout Routine

Free

Jeff Nippard Essentials 2x

by mangology

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  • finger curls

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

Full Body A

Flat Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
21 lbs
4
100 sec
2
@RPE9.5
19 lbs
8
100 sec

Flat Dumbbell Press

2 sets

Dumbbell Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
19 lbs
8
100 sec
2
@RPE8.5
19 lbs
8
100 sec

Dumbbell Romanian Deadlift

2×8

Overhand Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
33 lbs
10
100 sec

Overhand Lat Pulldown

1×10

Underhand Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
33 lbs
10
100 sec

Underhand Lat Pulldown

1×10

Overhead Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
33 lbs
10
100 sec

Overhead Lat Pulldown

1×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
85 lbs
8
100 sec

leg press

1×8

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
75 lbs
12
100 sec
2
–
–
12 +
amrap
100 sec

overhead triceps extension

2×12+

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec
2
–
–
12 +
amrap
100 sec

Dumbbell Lateral Raise

2×12+

Finger curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
125 lbs
4
100 sec
2
@RPE8.5
115 lbs
8
100 sec

Finger curl

2 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
–
–
12 +
amrap
100 sec

Seated Calf Raise

2×12+

Full Body B

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
95 lbs
4
100 sec
2
@RPE8.5
85 lbs
8
100 sec

leg press

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
19 lbs
8
100 sec
2
@RPE8.5
19 lbs
8
100 sec

incline bench press

2×8

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
100 sec
2
–
–
10 +
amrap
100 sec

Seated Hamstring Curl

2×10+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
18 lbs
10
100 sec
2
@RPE9.5
18 lbs
10
100 sec

chest supported rows

2×10

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec
2
–
–
12 +
amrap
100 sec

curl

2×12+

Finger curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
125 lbs
4
100 sec
2
@RPE8.5
115 lbs
8
100 sec

Finger curl

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
–
–
12 +
amrap
100 sec

Cable crunch

2×12+