Workout Routine

Free

Jeff Nippard pure bodybuilding (full body)

by Keptn

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Full body bodybuilding program by Jeff Nippard. You can get the program here: https://jeffnippard.com/products/the-pure-bodybuilding-program

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

day 1

Cross-body lat pull-around

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Cross-body lat pull-around

3×12

Low incline smith machine press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE9
32 lbs
10
120 sec

Low incline smith machine press

3×10

Machine hip adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Machine hip adduction

3×12

Leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE9
34 lbs
8
120 sec

Leg press

3×8

Lying paused rope face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Lying paused rope face pull

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
29 lbs
12
100 sec

Cable crunch

3×12

day 2

Seated DB shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE9
18 lbs
10
120 sec

Seated DB shoulder press

3×10

Paused barbell RDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
180 sec
2
@RPE7
105 lbs
8
180 sec

Paused barbell RDL

2×8

Chest supported machine rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE9
32 lbs
10
120 sec

Chest supported machine rows

3×10

Hammer preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
90 sec
2
@RPE8
16 lbs
12
90 sec
3
@RPE9
16 lbs
12
90 sec

Hammer preacher curl

3×12

Cuffed behind-the-back lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE10
31 lbs
12 +
amrap
90 sec

Cuffed behind-the-back lateral raise

3×12+

Overhead cable triceps extension (bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
120 sec
2
@RPE10
33 lbs
10
120 sec

Overhead cable triceps extension (bar)

2×10

Mandatory rest day

Sleep

Set
Time
Rest time
1
999 sec
0 sec

Sleep

1×999 s

day 3

Assisted pull ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

Assisted pull ups

4×10

Paused assisted dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Paused assisted dips

4×10

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE8
28 lbs
12
60 sec

Seated Leg Curl

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE9
29 lbs
12
60 sec

leg extension

3×12

Cable paused shrug-in

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE9
29 lbs
12
60 sec

Cable paused shrug-in

3×12

Roman chair leg raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
120 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec

Roman chair leg raise

3×15

day 4

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE9
32 lbs
10
120 sec

Lying leg curl

2×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
130 lbs
4
240 sec
2
@RPE8
120 lbs
6
240 sec
3
@RPE7
105 lbs
8
240 sec

hack squat

3 sets

Bent over cable pec flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE9
29 lbs
12
60 sec

Bent over cable pec flye

3×12

Neutral grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
180 sec
2
@RPE10
15 +
amrap
180 sec

Neutral grip lat pulldown

2×15+

Leg press + calf press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE10
31 lbs
12 +
amrap
120 sec

Leg press + calf press

3×12+

Cable reverse flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
120 sec
2
@RPE9
39 lbs
4
120 sec
3
@RPE10
41 lbs
3 +
amrap
120 sec

Cable reverse flye

3 sets

Day 5

Weak point exercise (shoulders | lats | quads | glutes | chest | neck)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Weak point exercise (shoulders | lats | quads | glutes | chest | neck)

3×12

Weak point exercise (shoulders | lats | quads | glutes | chest | neck)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Weak point exercise (shoulders | lats | quads | glutes | chest | neck)

3×12

Bayesian cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE10
31 lbs
12
120 sec

Bayesian cable curl

3×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE10
35 lbs
8
120 sec

triceps pushdowns

3×8

Bottom 2/3 constant tension preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE10
15
120 sec

Bottom 2/3 constant tension preacher curl

2×15

Cable triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE10
15
120 sec

Cable triceps kickback

2×15

Standing calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE9
15
120 sec
3
@RPE10
15 +
amrap
120 sec

Standing calf raise

3×15+