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Jeff Nippard · Bodybuilding Transformation
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FitForge · Hosted on Synology DS224+
Week 4 · Day 3
Jeff Nippard — Bodybuilding Transformation
AI Coach
Good morning, Jeff. Yesterday's upper session was solid — bench volume up 8%. Today's a lower day. Let's go. 💪
Previous Session
Completed · Mon 24 Mar
Upper Hypertrophy
📅 Week 4⏱ 58 min✅ 6 exercises
Chest
Back
Shoulders
Triceps
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Incline Barbell Press
3 warm-up sets
3 × 8–10
82.5 kg
Chest-Supported Row
3 × 10–12
60 kg
Incline DB Fly
2 × 10–12
17.5 kg
Cable Row
3 × 10–12
55 kg
Lateral Raise
3 × 12–15
12.5 kg
Tricep Pushdown
3 × 10–12
40 kg
Recommended Next
Up Next · Week 4
Lower Strength Focus
📅 Wed 26 Mar🏋️ 6 exercises~65 min
Quads
Hamstrings
Glutes
Calves
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Lying Leg Curl
2 warm-up sets
2 × 10–12
~47.5 kg
Smith Machine Squat (Elevated)
2–4 warm-up sets
2 × 8–10
~80 kg
45° Hyperextension
2–4 warm-up sets
2 × 8–10
~30 kg
Leg Extension
2 × 10–12
~55 kg
Leg Press Calf Press
2 × 8–10
~120 kg
Machine Crunch
2 × 10–12
~40 kg
Week 4
Program Overview
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All 12 weeks of Jeff Nippard's Bodybuilding Transformation.
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