Nikki Blackketter's 5 Day Split
Nikki was born in Texas but moved to California as a teenager. She started her YouTube channel in June of 2014. She posts daily vlogs of workout routines and adventures in her personal life. In the past, she has collaborated with Jazmine Garcia. As of December 2017, Nikki had over 1.7 million followers on Instagram, 621K subscribers on YouTube, and 140K followers on Twitter.
Nikki has been an ambassador for the supplement company Cellucor and the fitness clothing company GymShark. Glute, booty, and leg lifts are her specialty.
Nikki is a cat owner. In her free time, she enjoys playing video games and watching Game of Thrones.
About the Program
Category: Hypertrophy
The workout routine that Nikki performs is divided into two: she has days of upper body and days of legs, being notably focused on the lower body and bottom.
Her training plan consists of 5 days, 3 days to train the legs and 2 days to train the upper train.
Always do the exercises at moderately high repetitions, between 10 and 15, use supersets and perform cardio only when necessary. The rest time between series recommended for this type of routines is between 45 and 90 seconds.
Workout Schedule
Legs
- compound
2. Front rack reverse lunges
Guide: Front rack reverse lunges Guide
Type: compound
- 3 sets, 8 to 10 reps each leg
- compound
4. Weighted sissy squats
Guide: Weighted sissy squats Guide
Type: compound
- 3 sets, 10 to 15 reps
Upper body
- isolation
2. Close grip cable pull down (BACK)
Guide: Close grip cable pull down (BACK) Guide
Type: isolation
- 3 sets, 10 to 12 reps
- isolation
3. Straight arm cable pushdown (BACK)
Guide: Straight arm cable pushdown (BACK) Guide
Type: isolation
- 3 sets, 10 to 12 reps
- isolation
4. Front cable raise (SHOULDERS)
Guide: Front cable raise (SHOULDERS) Guide
Type: isolation
- 3 sets, 10 to 15 reps
- compound
5. Single arm shoulder press (SHOULDERS)
Guide: Single arm shoulder press (SHOULDERS) Guide
Type: compound
- 3 sets, 10 to 12 reps
- isolation
6. Cable rope pushdown (TRICEPS)
Guide: Cable rope pushdown (TRICEPS) Guide
Type: isolation
- 3 sets, 10 to 12 reps
- isolation
8. Obliques windshield wipers (ABS)
Guide: Obliques windshield wipers (ABS) Guide
Type: isolation
- 3 sets, all you can perform
Glutes
- compound
3. Front loaded cable squat
Guide: Front loaded cable squat Guide
Type: compound
- 4 sets, 10 to 12 reps
- compound
4. Smith machine lunges
Guide: Smith machine lunges Guide
Type: compound
- 4 sets, 12 reps per leg
Legs
1. Repeat (do same exercises from previous workout or switch up the order of some exercises)
Upper body
1. Repeat (do same exercises from previous workout or switch up the order of some exercises)