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
1. Front squat
- 3 sets, 10 reps
- compound
2. Front rack reverse lunges
- 3 sets, 8 to 10 reps each leg
- compound
3. Leg press
- 3 sets, 10 reps
- compound
4. Weighted sissy squats
- 3 sets, 10 to 15 reps
- isolation
5. Leg extensions
- 3 sets, 8 to 10 reps
Upper body
- compound
1. Pull ups (BACK)
- 3 sets, to failure
- isolation
2. Close grip cable pull down (BACK)
- 3 sets, 10 to 12 reps
- isolation
3. Straight arm cable pushdown (BACK)
- 3 sets, 10 to 12 reps
- isolation
4. Front cable raise (SHOULDERS)
- 3 sets, 10 to 15 reps
- compound
5. Single arm shoulder press (SHOULDERS)
- 3 sets, 10 to 12 reps
- isolation
6. Cable rope pushdown (TRICEPS)
- 3 sets, 10 to 12 reps
- compound
7. Hip thrust
- 3 sets, all you can perform
- isolation
8. Obliques windshield wipers (ABS)
- 3 sets, all you can perform
Glutes
- compound
1. Hip thrusts
- 4 sets, 10 to 12 reps
- isolation
2. Glute press down
- 4 sets, 12 reps per leg
- compound
3. Front loaded cable squat
- 4 sets, 10 to 12 reps
- compound
4. Smith machine lunges
- 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)