LYFTA

Download
collection
Program

JEFF NIPPARD - Full Body Hypertrophy

4,63
79
Reviews
22K
Downloads
Intermediate
Level
33 days per week
Frequency
22 months
Duration
Build Muscle
Goals
Gain Strength
Goals
Build a solid strength foundation and achieve impressive muscle gains in just 8 weeks! This program is ideal for beginners and intermediates with some experience in fundamental lifts like squats, bench presses, and deadlifts. If you put in the work, you can expect significant strength improvements and noticeable muscle growth.
šŸ“… Weekly Schedule:
Monday: Full Body #1
Tuesday: Rest
Wednesday: Full Body #2
Thursday: Rest
Friday: Full Body #3
Saturday: Rest
Sunday: Rest
šŸ”„ Warming Up:
1. Do 5-10 minutes of low-moderate intensity cardio, especially in the morning.
2. Perform dynamic warm-ups, focusing on muscle contraction and movements.
Day 1 - FULL BODY (Week 1-4)
Full Squat
Full Squat

3 sets - 6 reps

Bench Press
Bench Press

3 sets - 8 reps

Bar Lateral Pulldown
Bar Lateral Pulldown

3 sets - 10 reps

Romanian Deadlift
Romanian Deadlift

3 sets - 10 reps

Chest Dip
Chest Dip

3 sets - 8 reps

Lever Standing Calf Raise
Lever Standing Calf Raise

3 sets - 10 reps

Biceps Curl
Biceps Curl

3 sets - 10 reps

Day 2 - FULL BODY (Week 1-4)
Deadlift
Deadlift

3 sets - 5 reps

Barbell Standing Military Press
Barbell Standing Military Press

3 sets - 8 reps

Lever T bar Row
Lever T bar Row

3 sets - 12 reps

Lever Leg Extension
Lever Leg Extension

3 sets - 12 reps

Cable Standing Fly
Cable Standing Fly

3 sets - 12 reps

Cable Kneeling Crunch
Cable Kneeling Crunch

3 sets - 12 reps

Lying Triceps Extension
Lying Triceps Extension

3 sets - 12 reps

Day 3 - FULL BODY (Week 1-4)
Dumbbell Walking Lunges
Dumbbell Walking Lunges

3 sets - 10 reps

Incline Bench Press
Incline Bench Press

3 sets - 8 reps

Cable Reverse Grip Pulldown
Cable Reverse Grip Pulldown

3 sets - 10 reps

Hip Thrust
Hip Thrust

3 sets - 12 reps

Cable Kneeling Rear Delt Row
Cable Kneeling Rear Delt Row

3 sets - 12 reps

Lateral Raise
Lateral Raise

3 sets - 10 reps

Lever Lying Leg Curl
Lever Lying Leg Curl

3 sets - 10 reps

Day 1 - FULL BODY (Week 5-8)
Full Squat
Full Squat

3 sets - 8 reps

Seated Shoulder Press
Seated Shoulder Press

3 sets - 10 reps

Cable one arm lat pulldown
Cable one arm lat pulldown

6 sets - 12 reps

Hip Thrust
Hip Thrust

3 sets - 8 reps

Lever Seated Fly
Lever Seated Fly

3 sets - 15 reps

Lever Seated Reverse Fly
Lever Seated Reverse Fly

3 sets - 15 reps

Cable Lateral Raise
Cable Lateral Raise

3 sets - 12 reps

Day 2 - FULL BODY (Week 5-8)
Deadlift
Deadlift

3 sets - 3 reps

Barbell Close Grip Bench Press
Barbell Close Grip Bench Press

3 sets - 5 reps

Dumbbell One Arm Bent-over Row
Dumbbell One Arm Bent-over Row

6 sets - 12 reps

Dumbbell Walking Lunges
Dumbbell Walking Lunges

3 sets - 12 reps

Assisted Chest Dip
Assisted Chest Dip

3 sets - 12 reps

Bicycle Crunch (male)
Bicycle Crunch (male)

3 sets - 10 reps

Cable One Arm Biceps Curl
Cable One Arm Biceps Curl

3 sets - 12 reps

Day 3 - FULL BODY (Week 5-8)
Full Squat
Full Squat

3 sets - 5 reps

Bench Press
Bench Press

3 sets - 10 reps

Cable Wide Neutral Grip PullDown
Cable Wide Neutral Grip PullDown

3 sets - 15 reps

Lever Lying Leg Curl
Lever Lying Leg Curl

3 sets - 12 reps

Cable Kneeling Rear Delt Row
Cable Kneeling Rear Delt Row

3 sets - 15 reps

Cable Standing One Arm Tricep Pushdown
Cable Standing One Arm Tricep Pushdown

6 sets - 12 reps

Lever Standing Calf Raise
Lever Standing Calf Raise

3 sets - 10 reps

Workouts in program

Day 1 - FULL BODY (Week 1-4)

Day 1 - FULL BODY (Week 1-4)

7 Exercises

Day 2 - FULL BODY (Week 1-4)

Day 2 - FULL BODY (Week 1-4)

7 Exercises

Day 3 - FULL BODY (Week 1-4)

Day 3 - FULL BODY (Week 1-4)

7 Exercises

Day 1 - FULL BODY (Week 5-8)

Day 1 - FULL BODY (Week 5-8)

7 Exercises

Day 2 - FULL BODY (Week 5-8)

Day 2 - FULL BODY (Week 5-8)

7 Exercises

Day 3 - FULL BODY (Week 5-8)

Day 3 - FULL BODY (Week 5-8)

7 Exercises

More Workouts...