Jeff Nipard's PPL x6

Is a workout routine science based with the best optimization for muscle growth. I think it is for +intermediate people who want something different but efficient

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Bench Press (Barbell)

Arnold Press

Cable Crossover

Pec Stretch

Y Raise

Single Arm Tricep Extension (Cable)

Push #1

Lat Pulldown

Chest Supported Row (Machine)

Pullover (Dumbbell)

Lat Static Stretch

Face Pull

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Pull #1

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Hamstring Curl

Calf Raise (Leg Press)

Decline Crunch (Weighted)

Leg #1

Close Grip Barbell Incline Press

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Front Raise

Push Up

Push #2

Lat Pulldown (Single Arm)

Pull-Up (Bodyweight)

Kroc Row

Shrug (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Cable)

Pull #2

Deadlift (Barbell)

Leg Press

Lying Leg Curl

Leg Extension

Seated Calf Raise

Leg Raise (Captain's Chair)

Leg #2

Incline Bench Press (Smith Machine)

Overhead Tricep Extension (Cable)

Tricep Kickback

Lat Pulldown (Neutral Grip)

Pendlay Row

Reverse Pec Deck

Hammer Curl

Cable Crunch

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Wide Grip Pull-Up

Seated Row (Cable)

Alternating Dumbbell Curl

Hack Squat

Leg Curl

Standing Calf Raise

Incline Bench Press (Dumbbell)

Side Delt Static Stretch

Cable Low Row

Bicep Static Stretch

Front Squat (Barbell)

Romanian Deadlift (Dumbbell)

Plank

Standing Shoulder Press (Dumbbell)

Seated Wide-Grip Row (Cable)

Barbell Row

Abs Crunch (Weighted)

Mod Vol - Inten

Low Vol - High Int

High Vol - Mod Int

1 reviews for Jeff Nipard's PPL x6