Jeff Nippard's Upper Lower - 4x/Week

Created by

rad98

Created by rad98

Week 1 Day 1 Lower #1

Squat (Barbell)

6 sets

Deadlift (Barbell)

4 sets

Walking Lunge (Dumbbell)

3 sets

Seated Leg Curl (Machine)

3 sets

Hip Thrust (Barbell)

2 sets

Standing Calf Raise

4 sets

Stretching

1 set

Week 1 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

5 sets

T Bar Row

4 sets

Incline Bench Press (Dumbbell)

4 sets

Skullcrusher (Barbell)

4 sets

Placeholder

3 sets

Week 1 Day 3 Lower #2

Deadlift (Barbell)

5 sets

Squat (Barbell)

6 sets

Hip Thrust (Barbell)

6 sets

Single Leg Extensions

3 sets

Lying Leg Curl (Machine)

3 sets

Placeholder

3 sets

Week 1 Day 4 Upper #2

Wide Pull Up

4 sets

Incline Bench Press (Barbell)

6 sets

Pendlay Row (Barbell)

4 sets

Cable Fly Crossovers

3 sets

Face Pull

3 sets

Lateral Raise (Machine)

4 sets

Bicep Curl (Dumbbell)

3 sets

Placeholder

3 sets

Week 2 Day 1 Lower #1

Squat (Barbell)

7 sets

Straight Leg Deadlift

5 sets

Walking Lunge (Dumbbell)

3 sets

Seated Leg Curl (Machine)

3 sets

Cable Pull Through

3 sets

Standing Calf Raise

4 sets

Cable Crunch

4 sets

Week 2 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

6 sets

T Bar Row

4 sets

Incline Bench Press (Dumbbell)

4 sets

Skullcrusher (Barbell)

3 sets

Placeholder

3 sets

Week 2 Day 3 Lower #2

Deadlift (Barbell)

6 sets

Squat (Barbell)

6 sets

Hip Thrust (Barbell)

6 sets

Single Leg Extensions

3 sets

Lying Leg Curl (Machine)

3 sets

Placeholder

3 sets

Week 2 Day 4 Upper #2

Wide Pull Up

4 sets

Incline Bench Press (Barbell)

6 sets

Pendlay Row (Barbell)

3 sets

Cable Fly Crossovers

3 sets

Face Pull

3 sets

Lateral Raise (Machine)

3 sets

Bicep Curl (Dumbbell)

3 sets

Placeholder

3 sets

Week 3 Day 1 Lower #1

Squat (Barbell)

7 sets

Straight Leg Deadlift

5 sets

Walking Lunge (Dumbbell)

3 sets

Seated Leg Curl (Machine)

3 sets

Cable Pull Through

3 sets

Standing Calf Raise

4 sets

Cable Crunch

4 sets

Week 3 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

6 sets

T Bar Row

4 sets

Incline Bench Press (Dumbbell)

4 sets

Skullcrusher (Barbell)

4 sets

Placeholder

3 sets

Week 3 Day 3 Lower #2

Deadlift (Barbell)

7 sets

Squat (Barbell)

6 sets

Hip Thrust (Barbell)

6 sets

Single Leg Extensions

3 sets

Lying Leg Curl (Machine)

3 sets

Placeholder

3 sets

Week 3 Day 4 Upper #2

Wide Pull Up

5 sets

Incline Bench Press (Barbell)

6 sets

Pendlay Row (Barbell)

4 sets

Cable Fly Crossovers

3 sets

Face Pull

3 sets

Lateral Raise (Machine)

4 sets

Bicep Curl (Dumbbell)

3 sets

Placeholder

3 sets

Week 4 Day 1 Lower #1

Squat (Barbell)

7 sets

Deadlift (Barbell)

4 sets

Leg Press (Machine)

6 sets

Seated Leg Curl (Machine)

2 sets

Cable Pull Through

2 sets

Jumping Lunge

2 sets

Hanging Leg Raise

4 sets

Week 4 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

5 sets

Seated Cable Row - Bar Grip

3 sets

Chest Press (Machine)

4 sets

Triceps Kickback (Cable)

4 sets

Placeholder

3 sets

Week 4 Day 3 Lower #2

Deadlift (Barbell)

5 sets

Squat (Barbell)

6 sets

Bulgarian Split Squat

5 sets

Leg Extension (Machine)

2 sets

Lying Leg Curl (Machine)

2 sets

Hip Abduction (Machine)

3 sets

Placeholder

3 sets

Week 4 Day 4 Upper #2

Wide Pull Up

4 sets

Incline Bench Press (Barbell)

6 sets

Dumbbell Row

4 sets

Butterfly (Pec Deck)

3 sets

Rear Delt Reverse Fly (Dumbbell)

3 sets

Front Raise (Dumbbell)

4 sets

21s Bicep Curl

3 sets

Placeholder

3 sets

Week 5 Day 1 Lower #1

Squat (Barbell)

7 sets

Deadlift (Barbell)

4 sets

Leg Press (Machine)

6 sets

Seated Leg Curl (Machine)

2 sets

Cable Pull Through

2 sets

Jumping Lunge

2 sets

Hanging Leg Raise

4 sets

Week 5 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

6 sets

Seated Cable Row - Bar Grip

3 sets

Chest Press (Machine)

4 sets

Triceps Kickback (Cable)

4 sets

Placeholder

3 sets

Week 5 Day 3 Lower #2

Deadlift (Barbell)

6 sets

Squat (Barbell)

6 sets

Bulgarian Split Squat

5 sets

Leg Extension (Machine)

3 sets

Lying Leg Curl (Machine)

2 sets

Hip Abduction (Machine)

3 sets

Placeholder

3 sets

Week 5 Day 4 Upper #2

Wide Pull Up

5 sets

Incline Bench Press (Barbell)

6 sets

Dumbbell Row

4 sets

Butterfly (Pec Deck)

3 sets

Rear Delt Reverse Fly (Dumbbell)

3 sets

Front Raise (Dumbbell)

4 sets

21s Bicep Curl

3 sets

Placeholder

3 sets

Week 6 Day 1 Lower #1

Squat (Barbell)

7 sets

Deadlift (Barbell)

4 sets

Leg Press (Machine)

6 sets

Seated Leg Curl (Machine)

2 sets

Cable Pull Through

2 sets

Jumping Lunge

2 sets

Hanging Leg Raise

4 sets

Week 6 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

6 sets

Seated Cable Row - Bar Grip

3 sets

Chest Press (Machine)

4 sets

Triceps Kickback (Cable)

4 sets

Placeholder

3 sets

Week 6 Day 3 Lower #2

Deadlift (Barbell)

7 sets

Squat (Barbell)

6 sets

Bulgarian Split Squat

5 sets

Leg Extension (Machine)

3 sets

Lying Leg Curl (Machine)

2 sets

Hip Abduction (Machine)

3 sets

Placeholder

3 sets

Week 6 Day 4 Upper #2

Wide Pull Up

6 sets

Incline Bench Press (Barbell)

6 sets

Dumbbell Row

4 sets

Butterfly (Pec Deck)

3 sets

Rear Delt Reverse Fly (Dumbbell)

3 sets

Front Raise (Dumbbell)

4 sets

21s Bicep Curl

3 sets

Placeholder

3 sets

Week 7 Day 1 Lower #1

Squat (Barbell)

7 sets

Hip Thrust (Barbell)

5 sets

Leg Press (Machine)

5 sets

Standing Leg Curls

2 sets

Walking Lunge (Dumbbell)

3 sets

Standing Calf Raise

4 sets

Plank

4 sets

Week 7 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Reverse Grip Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

5 sets

Iso-Lateral High Row (Machine)

2 sets

Push Up

1 set

Triceps Extension (Cable)

5 sets

Placeholder

3 sets

Week 7 Day 3 Lower #2

Deadlift (Barbell)

5 sets

Squat (Barbell)

6 sets

Dumbbell Step Up

5 sets

Reverse Hyperextension

3 sets

Single Leg Extensions

2 sets

Hip Abduction (Machine)

4 sets

Placeholder

3 sets

Week 7 Day 4 Upper #2

Wide Pull Up

4 sets

Incline Bench Press (Barbell)

6 sets

Bent Over Row (Barbell)

4 sets

Floor Press (Barbell)

4 sets

Band Pullaparts

2 sets

Arnold Press (Dumbbell)

4 sets

Hammer Curl (Cable)

3 sets

Placeholder

3 sets

Week 8 Day 1 Lower #1

Squat (Barbell)

7 sets

Hip Thrust (Barbell)

5 sets

Leg Press (Machine)

5 sets

Standing Leg Curls

2 sets

Walking Lunge (Dumbbell)

3 sets

Standing Calf Raise

4 sets

Plank

4 sets

Week 8 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Reverse Grip Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

6 sets

Iso-Lateral High Row (Machine)

2 sets

Push Up

3 sets

Triceps Extension (Cable)

4 sets

Placeholder

3 sets

Week 8 Day 3 Lower #2

Deadlift (Barbell)

6 sets

Squat (Barbell)

6 sets

Dumbbell Step Up

5 sets

Reverse Hyperextension

3 sets

Single Leg Extensions

2 sets

Hip Abduction (Machine)

3 sets

Placeholder

3 sets

Week 8 Day 4 Upper #2

Wide Pull Up

4 sets

Incline Bench Press (Barbell)

4 sets

Bent Over Row (Barbell)

3 sets

Floor Press (Barbell)

3 sets

Band Pullaparts

2 sets

Arnold Press (Dumbbell)

3 sets

Hammer Curl (Cable)

3 sets

Placeholder

3 sets

Week 9 Day 1 Lower #1

Squat (Barbell)

7 sets

Hip Thrust (Barbell)

5 sets

Leg Press (Machine)

5 sets

Standing Leg Curls

2 sets

Walking Lunge (Dumbbell)

3 sets

Standing Calf Raise

4 sets

Plank

4 sets

Week 9 Day 2 Upper #1

Bench Press (Barbell)

7 sets

Reverse Grip Lat Pulldown (Cable)

5 sets

Overhead Press (Barbell)

6 sets

Iso-Lateral High Row (Machine)

2 sets

Push Up

1 set

Triceps Extension (Cable)

5 sets

Placeholder

3 sets

Week 9 Day 3 Lower #2

Deadlift (Barbell)

7 sets

Squat (Barbell)

6 sets

Dumbbell Step Up

5 sets

Reverse Hyperextension

3 sets

Single Leg Extensions

2 sets

Hip Abduction (Machine)

4 sets

Placeholder

3 sets

Week 9 Day 4 Upper #2

Wide Pull Up

5 sets

Incline Bench Press (Barbell)

5 sets

Bent Over Row (Barbell)

3 sets

Floor Press (Barbell)

3 sets

Band Pullaparts

2 sets

Arnold Press (Dumbbell)

4 sets

Hammer Curl (Cable)

3 sets

Placeholder

3 sets

Save Folder

To save this Folder and track your workouts, download Hevy for free.

Created by

rad98

Created by rad98

Save Folder

To save this Folder and track your workouts, download Hevy for free.