Jeff Nippard’s Essentials Program(5x)

Beginner friendly program to build hypertrophy. Heavy emphasis on increased intensity rather than training volume.

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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

Hack Squat

Seated Hamstring Curl

LOWER

Shoulder Press (Machine)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Push Up

Lateral Raise (Dumbbell)

PUSH

Lat Pulldown (Single Arm)

Pull-Up (Weighted)

Pendlay Row

Bayesian Curl

Face Pull

PULL

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

LEGS

Check individual workouts for warmup sets.

Bench Press (Dumbbell)

Lat Pulldown

Underhand Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

UPPER

***REST DAY *** workout added only to save this day in the program

Partial Lateral Raise (Cable)

REST

Pull-Up (Bodyweight)

Chin-Up (Bodyweight)

Dip (Weighted)

Chest Supported Row (Dumbbell)

Arnold Press

Chest Press (Machine)

Tricep Kickback

Lateral Raise (Cable)

Single Leg Press

Glute-Ham Raise

T-Bar Row

Reverse Pec Deck

Spider Curl

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Goblet Squat

High Row

Cable Shoulder Press

Helms Row

Nordic Curl

Lateral Raise (Machine)

Lat Pulldown (Neutral Grip)

Meadow Row

Inverse Zottman Curl

Rear Delt Fly (Dumbbell)

Walking Lunge (Dumbbell)

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