Workout Routine

Free

Jeff Nippards Ultimate PPL - Phase 1

by STRNGMORG

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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
Unaffacted
Light
Moderate
High
Very High

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
130 lbs
4
100 sec

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

bench press

1×4

Larsen Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
105 lbs
10
100 sec
2
@RPE9
105 lbs
10
100 sec

Larsen Press

2×10

Dumbbell Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
100 sec
2
@RPE9
18 lbs
10
100 sec
3
@RPE9
18 lbs
10
100 sec

Dumbbell Arnold Press

3×10

Press Around

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

Press Around

2×15

Pec Stretch

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

Pec Stretch

2×30 s

Cross Body Cable Y raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec

Cross Body Cable Y raise

3×15

Squeeze Only Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec

Squeeze Only Tricep Pressdown

1×8

Stretch Only Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec

Stretch Only Tricep Extension

1×8

Squeeze Only Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec

Squeeze Only Tricep Pressdown

1×8

Stretch Only Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec

Stretch Only Tricep Extension

1×8

Squeeze Only Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec

Squeeze Only Tricep Pressdown

1×8

Stretch Only Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec

Stretch Only Tricep Extension

1×8

Cross Body Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
100 sec
2
@RPE10
20
100 sec
3
@RPE10
20
100 sec

Cross Body Tricep Extension

3×20

Pull A

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec
4
@RPE10
33 lbs
10
0 sec
5
–
–
5
100 sec

lat pulldown

5 sets

Machine Chest Supported Row

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

Machine Chest Supported Row

3×12

Bottom-Half Pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec

Bottom-Half Pullover

1×12

Lat Stretch

Set
Time
Rest time
1
30 sec
100 sec

Lat Stretch

1×30 s

Bottom-Half Pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec

Bottom-Half Pullover

1×12

Lat Stretch

Set
Time
Rest time
1
30 sec
100 sec

Lat Stretch

1×30 s

Omni-Directional Face Pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec

Omni-Directional Face Pull

3×15

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
100 sec
2
@RPE10
120 lbs
8
100 sec
3
@RPE10
120 lbs
8
100 sec

EZ Bar Curl

3×8

Bottom-Half Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
100 lbs
12
100 sec
2
@RPE10
100 lbs
12
100 sec

Bottom-Half Preacher Curl

2×12

Legs A

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

Belt Squat

1×6

Pause Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
100 sec
2
@RPE9
38 lbs
5
100 sec

Pause Belt Squat

2×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
105 lbs
10
100 sec
2
@RPE9
105 lbs
10
100 sec
3
@RPE9
105 lbs
10
100 sec

romanian deadlift

3×10

Dumbbell Walking Lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec

Dumbbell Walking Lunge

2×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

leg curl

3×12

Leg Press Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

Leg Press Calf Raise

4×12

Decline Plate Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
75 lbs
12
100 sec
2
@RPE10
75 lbs
12
100 sec
3
@RPE10
75 lbs
12
100 sec

Decline Plate Crunch

3×12

Push B

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
125 lbs
5
100 sec
3
@RPE9
100 lbs
12
100 sec

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

incline bench press

3 sets

Shoulder Press

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

Shoulder Press

3×12

Floor Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec

Floor Skull Crusher

3×8

Bent Over Cable Pec Flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

Bent Over Cable Pec Flye

3×12

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
100 sec
2
@RPE10
20
100 sec
3
@RPE10
20
100 sec

cable lateral raise

3×20

Front Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
100 sec
2
@RPE10
20
100 sec
3
@RPE10
20
100 sec

Front Raise

3×20

diamond push-ups

Set
Reps
Rest time
1
10
100 sec

diamond push-ups

1×10

Pull B

1-Arm Kneeling Lat Pull-down

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

1-Arm Kneeling Lat Pull-down

3×15

pullup

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

pullup

1×5+

Kroc Row

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

Kroc Row

3×12

Cable Shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

Cable Shrug

3×12

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

Reverse Pec Deck

3×12

Overhead Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

Overhead Cable Curl

3×12

Legs B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
140 lbs
2
100 sec

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

deadlift

1×2

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec

straight leg deadlift

2×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
70 lbs
12
100 sec
2
@RPE9
70 lbs
12
100 sec
3
@RPE9
70 lbs
12
100 sec
4
@RPE9
70 lbs
12
100 sec

leg press

4×12

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
80 lbs
10
100 sec
2
@RPE10
80 lbs
10
100 sec
3
@RPE10
80 lbs
10
100 sec

glute ham raise

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
100 sec
2
@RPE10
33 lbs
10
100 sec
3
@RPE10
33 lbs
10
100 sec

leg extension

3×10

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
100 sec
2
@RPE10
20
100 sec
3
@RPE10
20
100 sec
4
@RPE10
20
100 sec

Seated Calf Raise

4×20

Roman Chair Leg Raises

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

Roman Chair Leg Raises

3×20