Workout Routine

Free

Jeff Nippard Fundamentals Hypertrophy UL

by jenarvaezg

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

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
115 lbs
6
180 sec
2
@RPE7
115 lbs
6
180 sec
3
@RPE7
115 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

3×6

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×10

hip thrust

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hip thrust

3×12

leg extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

3×12

Lying 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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lying leg curl

3×12

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hip Abduction

3×6

Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE7
15 lbs
12
100 sec
3
@RPE7
15 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Crunch

3×12

Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Day 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5