Nippard ULALU
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | @7 |
| 1 | 4 reps | @7 | ||
| 2 | Lat Pulldown | 5 | 10 reps | @8 |
| 3 | Overhead Press (Dumbbell) | 4 | 10 reps | @8 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Chest Fly (Cable) | 3 | 12 reps | @8 |
| 6 | Concentration Curl | 3 | 8–10 reps | @9 |
| 7 | 21s | 2 | 21 reps | @9 |
| 8 | Dip (Bodyweight) | 3 | 12–15 reps | @9 |
| 9 | Single Arm Overhead Tricep Extension | 2 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 6 | 6 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 5 | 10 reps | @7 |
| 3 | Hip Thrust (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Leg Extension | 3 | 12 reps | @9 |
| 5 | Seated Hamstring Curl | 3 | 12 reps | @9 |
| 6 | Hip Abductor (Machine) | 3 | 6 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 4 | 6–8 reps | @8 |
| 2 | Preacher Curl (EZ Bar) | 3 | 12–15 reps | @7 |
| 3 | Bicep Curl (EZ Bar) | 4 | 6–8 reps | @9 |
| 4 | Bayesian Curl | 3 | 12–15 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 4 | 10–12 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift (Dumbbell) | 4 | 8 reps | @7 |
| 2 | Walking Lunge (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Leg Extension (Banded) | 3 | 15 reps | @8 |
| 4 | Single-Leg Leg Curl | 3 | 15 reps | @8 |
| 5 | Hip Abductor (Machine) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 5 | 8 reps | @8 |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 8 reps | @8 |
| 3 | Dip (Bodyweight) | 3 | 10 reps | @7 |
| 4 | Bent Over Row (Barbell) | 3 | 12 reps | @7 |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps | @8 |
| 6 | Face Pull | 3 | 15 reps | @8 |
| 7 | Close Grip Bench Press (Smith Machine) | 3 | 8–10 reps | @8 |
| 8 | Push Up | 2 | 8–10 reps | @9 |
| 9 | Preacher Curl (Dumbbell) | 3 | 12–15 reps | @9 |
| 10 | Preacher Curl (Barbell) | 1 | AMRAP | @9 |
| 11 | Heavy Negative Concentration | 2 | 6–8 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Nippard ULALU is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Nippard ULALU is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Nippard ULALU is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
