workout

JEFF NIPPARD - Full Body Hypertrophy

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.

Jeff Nippard FanpageBy Jeff Nippard Fanpage
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Day 1 - FULL BODY (Week 1-4)

exercise
Full Squat

3 sets x 6 reps

exercise
Bench Press

3 sets x 8 reps

exercise
Bar Lateral Pulldown

3 sets x 10 reps

exercise
Romanian Deadlift

3 sets x 10 reps

exercise
Chest Dip

3 sets x 8 reps

exercise
Lever Standing Calf Raise

3 sets x 10 reps

exercise
Biceps Curl

3 sets x 10 reps

workoutworkout

Day 2 - FULL BODY (Week 1-4)

exercise
Deadlift

3 sets x 5 reps

exercise
Barbell Standing Military Press

3 sets x 8 reps

exercise
Lever T bar Row

3 sets x 12 reps

exercise
Lever Leg Extension

3 sets x 12 reps

exercise
Cable Standing Fly

3 sets x 12 reps

exercise
Cable Kneeling Crunch

3 sets x 12 reps

exercise
Lying Triceps Extension

3 sets x 12 reps

workoutworkout

Day 3 - FULL BODY (Week 1-4)

exercise
Dumbbell Walking Lunges

3 sets x 10 reps

exercise
Incline Bench Press

3 sets x 8 reps

exercise
Cable Reverse Grip Pulldown

3 sets x 10 reps

exercise
Hip Thrust

3 sets x 12 reps

exercise
Cable Kneeling Rear Delt Row

3 sets x 12 reps

exercise
Lateral Raise

3 sets x 10 reps

exercise
Lever Lying Leg Curl

3 sets x 10 reps

workoutworkout

Day 1 - FULL BODY (Week 5-8)

exercise
Full Squat

3 sets x 8 reps

exercise
Seated Shoulder Press

3 sets x 10 reps

exercise
Cable one arm lat pulldown

6 sets x NaN-NaN reps

exercise
Hip Thrust

3 sets x 8 reps

exercise
Lever Seated Fly

3 sets x 15 reps

exercise
Lever Seated Reverse Fly

3 sets x 15 reps

exercise
Cable Lateral Raise

3 sets x 12 reps

workoutworkout

Day 2 - FULL BODY (Week 5-8)

exercise
Deadlift

3 sets x 3 reps

exercise
Barbell Close Grip Bench Press

3 sets x 5 reps

exercise
Dumbbell One Arm Bent-over Row

6 sets x 12 reps

exercise
Dumbbell Walking Lunges

3 sets x 12 reps

exercise
Assisted Chest Dip

3 sets x 12 reps

exercise
Bicycle Crunch (male)

3 sets x 10 reps

exercise
Cable One Arm Biceps Curl

3 sets x 12 reps

workoutworkout

Day 3 - FULL BODY (Week 5-8)

exercise
Full Squat

3 sets x 5 reps

exercise
Bench Press

3 sets x 10 reps

exercise
Cable Wide Neutral Grip PullDown

3 sets x 15 reps

exercise
Lever Lying Leg Curl

3 sets x 12 reps

exercise
Cable Kneeling Rear Delt Row

3 sets x 15 reps

exercise
Cable Standing One Arm Tricep Pushdown

6 sets x 12 reps

exercise
Lever Standing Calf Raise

3 sets x 10 reps

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