Shared program – via Kohlrabi

The Essentials Program (inspired by Jeff Nippard)

12 weeks length, 36 workouts, 240 exercises, Hypertrophy · 3 Days/week: Full Body / Upper / Lower focus

Muscles worked: Glutes, Quadriceps, Biceps, Front Delts

Workouts

• Week 1 – Full Body — 8 exercises
• Week 1 – Upper — 7 exercises
• Week 1 – Lower — 5 exercises
• Week 2 – Full Body — 8 exercises
• Week 2 – Upper — 7 exercises
• Week 2 – Lower — 5 exercises
• Week 3 – Full Body — 8 exercises
• Week 3 – Upper — 7 exercises
• Week 3 – Lower — 5 exercises
• Week 4 – Full Body — 8 exercises
• Week 4 – Upper — 7 exercises
• Week 4 – Lower — 5 exercises
• Week 5 – Full Body — 8 exercises
• Week 5 – Upper — 7 exercises
• Week 5 – Lower — 5 exercises
• Week 6 – Full Body — 8 exercises
• Week 6 – Upper — 7 exercises
• Week 6 – Lower — 5 exercises
• Week 7 – Full Body — 8 exercises
• Week 7 – Upper — 7 exercises
• Week 7 – Lower — 5 exercises
• Week 8 – Full Body — 8 exercises
• Week 8 – Upper — 7 exercises
• Week 8 – Lower — 5 exercises
• Week 9 – Full Body — 8 exercises
• Week 9 – Upper — 7 exercises
• Week 9 – Lower — 5 exercises
• Week 10 – Full Body — 8 exercises
• Week 10 – Upper — 7 exercises
• Week 10 – Lower — 5 exercises
• Week 11 – Full Body — 8 exercises
• Week 11 – Upper — 7 exercises
• Week 11 – Lower — 5 exercises
• Week 12 – Full Body — 8 exercises
• Week 12 – Upper — 7 exercises
• Week 12 – Lower — 5 exercises