Program Description
Get Big no no no Get HUGE
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 15, 2024 07:05
- Last EditedJun 18, 2025 09:17

Summary
Dive into this 8-week Slightly Modified Jeff Nipard PPL program, designed for those ready to elevate their training with a focused 5-day split. Each session targets key muscle groups using a mix of machine and free weight exercises, ensuring balanced development and strength gains. With detailed guidance on intensity and form, you'll maximize your results while honing your technique. Get ready to push your limits and achieve your fitness goals with this structured yet adaptable program!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Machine)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dumbbell Bench Pullover
2
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Machine)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dumbbell Bench Pullover
2
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Machine)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dumbbell Bench Pullover
2
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Machine)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dumbbell Bench Pullover
2
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Machine)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dumbbell Bench Pullover
2
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Machine)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dumbbell Bench Pullover
2
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Machine)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dumbbell Bench Pullover
2
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Machine)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dumbbell Bench Pullover
2
10-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20-25 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20-25 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20-25 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20-25 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20-25 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20-25 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20-25 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20-25 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
4
8-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
4
8-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
4
8-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
4
8-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
4
8-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
4
8-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
4
8-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
4
8-12 reps
-
4
Shrug (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Tricep Extension (Cable)
3
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Tricep Extension (Cable)
3
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Tricep Extension (Cable)
3
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Tricep Extension (Cable)
3
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Tricep Extension (Cable)
3
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Tricep Extension (Cable)
3
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Tricep Extension (Cable)
3
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
3
10-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Tricep Extension (Cable)
3
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Wrist Curls
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown1 Set
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@10
2
Seated Row (Machine)2 Sets
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Dumbbell Bench Pullover2 Sets
10-12 Reps
-
4
Face Pull3 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
-
6
Preacher Curl (Dumbbell)2 Sets
8-10 Reps
-
Day 2
1
Incline Bench Press (Barbell)2 Sets
1 Set
1 Set
8 Reps
5 Reps
15 Reps
-
-
-
2
Shoulder Press (Machine)3 Sets
10-12 Reps
-
3
Skull Crusher3 Sets
10-12 Reps
-
4
Chest Fly (Machine)3 Sets
10-12 Reps
-
5
Lateral Raise (Machine)3 Sets
20-25 Reps
-
6
Upright Row (Barbell)3 Sets
10-15 Reps
-
7
Push Up1 Set
AMRAP
-
Day 3
1
Lat Pulldown (Single Arm)4 Sets
8-12 Reps
-
2
Pull-Up (Assisted)1 Set
AMRAP
-
3
Kroc Row4 Sets
8-12 Reps
-
4
Shrug (Dumbbell)3 Sets
12-15 Reps
-
5
Reverse Pec Deck3 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)1 Set
3-5 Reps
-
2
Larsen Press (Barbell)3 Sets
10-12 Reps
-
3
Overhead Press (Barbell)3 Sets
6-8 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)3 Sets
12-15 Reps
-
6A
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
-
6B
Tricep Extension (Cable)3 Sets
8-10 Reps
-
7
Single Arm Tricep Extension (Cable)2 Sets
10-12 Reps
-
Day 5
1
Hack Squat1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Lunge (Dumbbell)3 Sets
10-12 Reps
-
4
Leg Curl3 Sets
10-12 Reps
-
5
Standing Calf Raise3 Sets
10-15 Reps
-
6
Decline Crunch (Weighted)3 Sets
10-12 Reps
-
7
Wrist Curls3 Sets
10-15 Reps
-