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Jeff Nippard – Style

by AJ O.

Program Description

THE RULE For compound lifts: Load: 85–90% of your last working weight Sets: ~50% of normal Reps: Same rep range RIR: 3–4 (very easy) For isolation lifts: Load: ~80–85% Sets: 1–2 only Focus: Control, no fatigue

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2025 01:25
  • Last Edited
    Jan 01, 2026 08:56
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Glutes
10.9%
Quadriceps
8.8%
Triceps
8.6%
Front Delts
8.1%
Upper Back
7.5%
Abs
7.2%
Lats
7.1%
Biceps
6.8%
Chest
6.2%
Middle Delts
4.2%
Calves
3.8%
Lower Back
2.9%
Forearms
2%
Adductors
1.1%
Rear Delts
1.1%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 8
5
Bench Press (Close Grip)
3
6-10 reps
RPE 6
6
Spider Curl
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 8
5
Bench Press (Close Grip)
3
6-10 reps
RPE 6
6
Spider Curl
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 8
5
Bench Press (Close Grip)
3
6-10 reps
RPE 6
6
Spider Curl
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Bodyweight)
2
4-6 reps
RPE 8
3
Overhead Press (Barbell)
2
4-6 reps
RPE 8
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Leg Press
3
6-8 reps
RPE 8
4
Hamstring Curl
3
8-10 reps
RPE 6
5
Standing Calf Raise
4
6-10 reps
RPE 6
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Leg Press
3
6-8 reps
RPE 8
4
Hamstring Curl
3
8-10 reps
RPE 6
5
Standing Calf Raise
4
6-10 reps
RPE 6
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Leg Press
3
6-8 reps
RPE 8
4
Hamstring Curl
3
8-10 reps
RPE 6
5
Standing Calf Raise
4
6-10 reps
RPE 6
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Leg Press
3
6-8 reps
RPE 8
4
Lying Leg Curl
3
8-10 reps
RPE 6
5
Standing Calf Raise
4
6-10 reps
RPE 6
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Leg Press
3
6-8 reps
RPE 8
4
Lying Leg Curl
3
8-10 reps
RPE 6
5
Standing Calf Raise
4
6-10 reps
RPE 6
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Leg Press
3
6-8 reps
RPE 8
4
Lying Leg Curl
3
8-10 reps
RPE 6
5
Standing Calf Raise
4
6-10 reps
RPE 6
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 8
4
Hamstring Curl
2
8-10 reps
RPE 6
5
Standing Calf Raise
2
6-10 reps
RPE 6
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 6
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 6
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 6
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 6
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 6
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 6
6
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8
3
Chest Fly (Cable)
2
12-15 reps
RPE 6
4
Lat Pulldown
2
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 6
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-15 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-15 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-15 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Lying Leg Curl
2
10-15 reps
RPE 6
5
Standing Calf Raise
2
12-15 reps
RPE 6
6
Plank
2
1 mins
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
4-6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
4-6 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
5-7 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@6
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@6
Day 2
1
Squat (Barbell)
4 Sets
3-5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@8
3
Leg Press
3 Sets
6-8 Reps
@8
4
Hamstring Curl
3 Sets
8-10 Reps
@6
5
Standing Calf Raise
4 Sets
6-10 Reps
@6
6
Hanging Leg Raise
3 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@6
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@6
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-15 Reps
@6
5
Standing Calf Raise
3 Sets
12-15 Reps
@6
6
Plank
3 Sets
1 mins
-