Workout Routine

Free

Jeff Nippard Full Body 4-day

by BramPiet

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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
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back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
30 sec
2
70% TM
105 lbs
5
120 sec
3
@RPE8
120 lbs
5
120 sec
4
@RPE8
120 lbs
5
120 sec
5
@RPE9
125 lbs
5
120 sec

bench press

5 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
8
30 sec
2
70% TM
31 lbs
5
120 sec
3
@RPE7
32 lbs
8
120 sec
4
@RPE7
32 lbs
8
120 sec
5
@RPE8
33 lbs
8
120 sec

Leg Press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
30 sec
2
70% TM
105 lbs
5
120 sec
3
@RPE8
100 lbs
10
120 sec
4
@RPE8
100 lbs
10
120 sec
5
@RPE9
105 lbs
10
120 sec

barbell row

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE10
31 lbs
12
90 sec

cable lateral raise

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
8
60 sec
2
@RPE9
100 lbs
12
120 sec
3
@RPE9
100 lbs
12
120 sec
4
@RPE10
100 lbs
12
120 sec

preacher curl

4 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE9
32 lbs
10
120 sec
3
@RPE9
32 lbs
10
120 sec
4
@RPE10
33 lbs
10
120 sec

Calf Raise

4 sets

Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
30 sec
2
70% TM
105 lbs
5
120 sec
3
@RPE6
115 lbs
5
120 sec
4
@RPE6
115 lbs
5
120 sec
5
@RPE7
120 lbs
5
120 sec

romanian deadlift

5 sets

Pull Up

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec
4
@RPE9
32 lbs
10
120 sec

Pull Up

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE7
29 lbs
10
120 sec
3
@RPE7
29 lbs
10
120 sec
4
@RPE8
31 lbs
10
120 sec

leg curl

4 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
90 sec
2
@RPE9
15
120 sec
3
@RPE10
15
120 sec

Pec Deck

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
8
60 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec
4
@RPE10
17 lbs
12
120 sec

overhead triceps extensions

4 sets

Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
8
60 sec
2
@RPE9
70 lbs
12
120 sec
3
@RPE9
70 lbs
12
120 sec
4
@RPE10
75 lbs
12
120 sec

Weighted Crunch

4 sets

Day 3

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
8
30 sec
2
70% TM
18 lbs
5
120 sec
3
@RPE8
18 lbs
8
120 sec
4
@RPE8
18 lbs
8
120 sec
5
@RPE9
19 lbs
8
120 sec

seated overhead press

5 sets

Back Extension 45°

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
8
60 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE8
75 lbs
10
120 sec
4
@RPE9
80 lbs
10
120 sec

Back Extension 45°

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
8
60 sec
2
@RPE8
70 lbs
12
120 sec
3
@RPE8
70 lbs
12
120 sec
4
@RPE9
70 lbs
12
120 sec

t-bar row

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE9
15
90 sec
3
@RPE10
15
90 sec

leg extension

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
30 sec
2
@RPE9
29 lbs
12
30 sec
3
@RPE9
29 lbs
12
30 sec
4
@RPE10
31 lbs
12
30 sec

tricep pushdown

4 sets

Bayesian Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
30 sec
2
@RPE9
29 lbs
12
30 sec
3
@RPE9
29 lbs
12
30 sec
4
@RPE10
31 lbs
12
30 sec

Bayesian Cable Curl

4 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec
4
@RPE10
31 lbs
12
120 sec

Calf Raise

4 sets

Day 4

hack squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
30 sec
2
70% TM
105 lbs
5
120 sec
3
@RPE7
120 lbs
5
120 sec
4
@RPE7
120 lbs
5
120 sec
5
@RPE8
120 lbs
5
120 sec

hack squat

5 sets

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
8
60 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE8
17 lbs
10
120 sec
4
@RPE9
18 lbs
10
120 sec

Dumbbell Bench Press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec
4
@RPE9
41 lbs
2
120 sec

lat pulldown

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE10
31 lbs
12
120 sec

leg curl

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec
4
@RPE10
31 lbs
12
120 sec

Reverse Pec Deck

4 sets

hanging leg raises

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec

hanging leg raises

3×20