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Slightly modified Jeff Nipard PPL program

by Rizk
8 athletes joined

Program Description

Get Big no no no Get HUGE

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2024 07:05
  • Last Edited
    Nov 22, 2024 10:21
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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
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 Pulldown
1 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 Pullover
2 Sets
10-12 Reps
-
4
Face Pull
3 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 Crusher
3 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 Up
1 Set
AMRAP
-
Day 3
1
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
-
2
Pull-Up (Assisted)
1 Set
AMRAP
-
3
Kroc Row
4 Sets
8-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 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 Squat
1 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 Curl
3 Sets
10-12 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
7
Wrist Curls
3 Sets
10-15 Reps
-