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JN Pure Bodybuilding U/L 2nd half

by Dilbert D.
1 athletes joined

Program Description

Jeff Nippard

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 06, 2025 05:00
  • Last Edited
    Oct 12, 2025 12:06

Summary

Elevate your physique with the JN Pure Bodybuilding U/L program, designed for serious lifters looking to maximize muscle growth in just 5 weeks. This intense 5-day split focuses on upper/lower body training, incorporating advanced techniques like Myo-reps and reverse pyramids to push your limits. Each workout is crafted to target all major muscle groups with a variety of cable and dumbbell exercises, ensuring balanced development and strength gains. Get ready to transform your body and achieve your bodybuilding goals!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.2%
Chest
12.1%
Triceps
12.1%
Hamstrings
12.1%
Quadriceps
9.1%
Glutes
7.6%
Middle Delts
6.1%
Adductors
6.1%
Upper Back
3%
Lats
3%
Abductors
3%
Calves
3%
Lower Back
3%
Rear Delts
1.5%
Abs
1.5%
Biceps
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lat-Focused Cable Row
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Chest-Supported DB Row + Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
6
1-Arm Lat Pull-In
1
1
15 reps
15 reps
RPE 8.5
RPE 10
7
Dual-Cable Triceps Press
2
1
12 reps
12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lat-Focused Cable Row
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Chest-Supported DB Row + Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
6
1-Arm Lat Pull-In
1
1
15 reps
15 reps
RPE 8.5
RPE 10
7
Dual-Cable Triceps Press
2
1
12 reps
12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lat-Focused Cable Row
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Chest-Supported DB Row + Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
6
1-Arm Lat Pull-In
1
1
15 reps
15 reps
RPE 8.5
RPE 10
7
Dual-Cable Triceps Press
2
1
12 reps
12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lat-Focused Cable Row
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Chest-Supported DB Row + Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
6
1-Arm Lat Pull-In
1
1
15 reps
15 reps
RPE 8.5
RPE 10
7
Dual-Cable Triceps Press
2
1
12 reps
12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lat-Focused Cable Row
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Chest-Supported DB Row + Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
6
1-Arm Lat Pull-In
1
1
15 reps
15 reps
RPE 8.5
RPE 10
7
Dual-Cable Triceps Press
2
1
12 reps
12 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
DB Calf Jumps
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
DB Calf Jumps
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
DB Calf Jumps
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
DB Calf Jumps
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
DB Calf Jumps
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid-Back + Lats)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
5
Concentration Cable Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cross-Body Cable Y-Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid-Back + Lats)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
5
Concentration Cable Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cross-Body Cable Y-Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid-Back + Lats)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
5
Concentration Cable Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cross-Body Cable Y-Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid-Back + Lats)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
5
Concentration Cable Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cross-Body Cable Y-Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid-Back + Lats)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
5
Concentration Cable Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cross-Body Cable Y-Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
2
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8.5
5
Good Morning
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8.5
5
Good Morning
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8.5
5
Good Morning
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8.5
5
Good Morning
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Calf Raise (Machine)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8.5
5
Good Morning
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl
2
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl
2
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl
2
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl
2
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
2
1
12 reps
12 reps
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl
2
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9.5
@9.5
@10
2
Lat-Focused Cable Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@10
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@10
4
Incline Chest-Supported DB Row + Kelso Shrug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@8.5
@10
6
1-Arm Lat Pull-In
1 Set
1 Set
15 Reps
15 Reps
@8.5
@10
7
Dual-Cable Triceps Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@8.5
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@10
5
DB Calf Jumps
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9.5
@9.5
@10
Day 3
1
Dual-Handle Lat Pulldown (Mid-Back + Lats)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@10
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@10
5
Concentration Cable Curl
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cross-Body Cable Y-Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@10
7
Rear Delt 45° Cable Flye
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9.5
@9.5
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@10
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9.5
@9.5
@10
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9.5
@9.5
@10
4
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
5
Good Morning
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
Day 5
1
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9.5
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9.5
@9.5
@10
4
Slow-Eccentric Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9.5
@9.5
@10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Reverse-Grip Cable Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@9.5
@9.5
@10