Workout Routine

Free

Jeff Nippard Hypertrophy Fundamentals- Lower/Upper split

by kunal0k

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4 days/week

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

Workouts

Lower 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
200 sec
2
–
–
6
200 sec
3
–
–
6
200 sec

squat

3×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec

romanian deadlift

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

hip thrust

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg extension

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg curl

3×12

Machine seated hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Machine seated hip abduction

3×6

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Machine Crunch

3×12

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
200 sec
2
–
–
5
200 sec
3
–
–
5
200 sec

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

bench press

3×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec

lat pulldown

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
200 sec
2
–
–
10
200 sec
3
–
–
10
200 sec

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

overhead press

3×10

Chest supported T-bar rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Chest supported T-bar rows

3×12

Cable flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cable flye

3×12

Dumbell Supinated Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Dumbell Supinated Curls

3×10

Single Arm Rope Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Single Arm Rope Tricep Extension

3×12