Jeff Nippard’s Fundamentals, Upper&Lower Split, 4x

Primary goal is to establish a solid strength base with specifically selected foundational exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Decline Crunch

Lower Body #1 (Wednesday)

Incline Bench Press (Dumbbell)

Underhand Lat Pulldown

Dip (Assisted)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Hammer Curl

Upper Body #2 (Friday)

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Single-Leg Leg Curl

Standing Calf Raise

Plank

Lower Body #2 (Saturday) 

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Seated Shoulder Press (Dumbbell)

Dumbbell Row

Bicep Curl (EZ Bar)

Upper Body #1 (Tuesday)

Goblet Squat

Single Leg Hip Thrust

Leg Press (45 Degrees)

Bicycle Crunch

Leg Curl

Hanging Leg Raise

Lower Body #2 (Saturday)

Military Press (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Lateral Raise (Cable)

Reverse Pec Deck

Bicep Curl (Cable)

Lat Pulldown

T-Bar Row

Chest Fly (Cable)

Alternating Dumbbell Curl

Single Arm Tricep Extension (Cable)

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