logo
BoostcampPNG

JN Pure Bodybuilding U/L 2nd half

by Dilbert D.

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 06, 2025 06:49
Muscle Engagement
Front
Back
MuscleSet
Chest
14%
Hamstrings
13.3%
Front Delts
10.5%
Quadriceps
10.5%
Glutes
10.5%
Triceps
9.1%
Middle Delts
7%
Adductors
6.3%
Upper Back
3.5%
Abductors
3.5%
Calves
3.5%
Lower Back
3.5%
Lats
2.8%
Rear Delts
0.7%
Abs
0.7%
Biceps
0.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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