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Jeff Nippard 5-Day Gym Plan (2025)

The Jeff Nippard 5-Day Gym Plan for 2025 includes a structured workout routine focusing on upper body, lower body, push, pull, and legs over a week. Each day consists of specific exercises with recommended sets and repetitions to target various muscle groups. The plan incorporates rest days to allow for recovery and muscle growth.

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4K views2 pages

Jeff Nippard 5-Day Gym Plan (2025)

The Jeff Nippard 5-Day Gym Plan for 2025 includes a structured workout routine focusing on upper body, lower body, push, pull, and legs over a week. Each day consists of specific exercises with recommended sets and repetitions to target various muscle groups. The plan incorporates rest days to allow for recovery and muscle growth.

Uploaded by

95.sharedrive
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Jeff Nippard 5-Day Gym Plan (2025)

Weekly 5-Day Gym Plan


Day 1: Upper Body
• Incline Barbell Bench Press: 3-4 sets of 6-10 reps
• Seated Cable Flye: 2-3 sets of 10-12 reps

• Weighted Pull-Ups: 3 sets of 6-8 reps


• High Cable Lateral Raise: 2-3 sets of 8-10 reps
• Deficit Pendlay Row: 2-3 sets of 6-8 reps
• Overhead Cable Triceps Extension: 2-3 sets of 8-10 reps

• Cable Bayesian Curl: 2-3 sets of 8-10 reps

Day 2: Lower Body


• Seated Leg Curl (warm-up)

• Barbell Squat
• Leg Press
• Romanian Deadlift

• Leg Extensions
• Nordic Glute Ham Raise: 4 sets of 8 reps

Day 3: Rest
Day 4: Push (Chest, Shoulders Triceps)
• Barbell Bench Press: 4 sets of 6 reps
• Cable Incline Fly: 3 sets of 15 reps
• Barbell Standing Military Press: 4 sets of 12 reps
• Cable Lateral Raise: 4 sets of 15 reps

• Cable Triceps Pushdown: 4 sets of 15 reps


• Cable One-Arm Overhead Triceps Extension: 4 sets of 15 reps

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Day 5: Pull (Back, Biceps Rear Delts)
• Close-Grip Lat Pulldown: 2 sets of 20 reps

• Pull-Ups: 3 sets of 8 reps


• One-Arm Meadows Row: 3 sets of 12 reps
• Omni-Grip Lat Pulldown: 3 sets of 15 reps
• Machine Reverse Flyes: 2 sets of 20 reps

• Cable Rope Face Pull: 2 sets of 15 reps


• Barbell Curl: 3 sets of 8 reps
• Dumbbell Incline Curl: 2 sets of 20 reps

Day 6: Legs (Repeat or Variation)


Day 7: Rest

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