jeff nippard upper lower pdf

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23-11-2024

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I cannot provide you with a PDF of Jeff Nippard's upper/lower workout routine. Sharing copyrighted material without permission is illegal. Jeff Nippard's workout programs are his intellectual property, and he sells them through his website and authorized channels. Downloading or distributing them illegally is unethical and could have legal consequences.

However, I can provide you with information about Jeff Nippard's training style and approach, which you can then use to create your own upper/lower split workout routine, or to better understand how to use his official programs if you purchase them.

Jeff Nippard is known for his science-based approach to fitness. His training plans often emphasize:

Key Principles of a Nippard-Inspired Upper/Lower Split

• Progressive Overload: Consistently increasing the weight, reps, or sets over time is crucial for muscle growth. This is a cornerstone of all his programs.
• Rep Ranges: He utilizes a variety of rep ranges (hypertrophy, strength, etc.) to target different muscle fibers and promote overall growth.
• Proper Form: Perfecting form is paramount to prevent injuries and maximize muscle activation. This is something he stresses heavily in all his videos.
• Muscle Hypertrophy: His programs are heavily focused on building muscle size and definition.
• Variety: He incorporates variations of exercises to prevent plateaus and fully stimulate the target muscles.
• Periodization: He often uses periodization principles, cycling through different training phases (e.g., strength focus, hypertrophy focus) to optimize results.

Designing Your Own Upper/Lower Split (Inspired by Jeff Nippard)

Remember, this is a sample plan; adjust it based on your experience level, recovery ability, and available equipment.

Upper Body (Example):

• Day 1:

  • Bench Press (4 sets of 6-8 reps)
  • Incline Dumbbell Press (3 sets of 8-12 reps)
  • Overhead Press (3 sets of 8-12 reps)
  • Bent-Over Rows (3 sets of 8-12 reps)
  • Bicep Curls (3 sets of 10-15 reps)
  • Triceps Pushdowns (3 sets of 10-15 reps)

• Day 2:

  • Pull-ups (as many reps as possible - AMRAP, 3 sets)
  • Lat Pulldowns (3 sets of 8-12 reps)
  • Face pulls (3 sets of 15-20 reps)
  • Barbell Curls (3 sets of 8-12 reps)
  • Overhead Triceps Extensions (3 sets of 10-15 reps)
  • Lateral Raises (3 sets of 12-15 reps)

Lower Body (Example):

• Day 3:

  • Squats (4 sets of 6-8 reps)
  • Romanian Deadlifts (3 sets of 8-12 reps)
  • Leg Press (3 sets of 10-15 reps)
  • Leg Extensions (3 sets of 12-15 reps)
  • Hamstring Curls (3 sets of 12-15 reps)
  • Calf Raises (3 sets of 15-20 reps)

• Day 4:

  • Deadlifts (1-3 sets of 1-5 reps, focus on strength)
  • Lunges (3 sets of 10-12 reps per leg)
  • Glute-Ham Raises (3 sets of AMRAP)
  • Calf Raises (3 sets of 15-20 reps)
  • Good Mornings (3 sets of 10-15 reps)

Important Considerations:

• Warm-up: Always warm up before each workout.
• Cool-down: Cool down after each workout.
• Progressive Overload: Gradually increase the weight, reps, or sets each week.
• Rest: Allow for adequate rest between sets and workouts.
• Nutrition: Fuel your body with a balanced diet to support muscle growth and recovery.
• Listen to your body: Rest when needed, and don't push yourself too hard, especially when starting.

This is just a starting point. Remember to consult with a healthcare professional or certified personal trainer before starting any new workout routine. To get Jeff Nippard's official workout plans, visit his website. He offers various programs to suit different needs and goals.