IntermediateFree

The Pure Bodybuilding Program Phase 2 (Jeff Nippar

· May 2025

37athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

Jeff Nippard’s Pure Bodybuilding Program Phase 2.0 is an advanced training program designed for individuals who have a solid foundation in bodybuilding and are looking to push their progress to the next level. This program focuses on optimizing hypertrophy (muscle growth) through a combination of science-backed techniques and structured progression. It builds on the fundamentals of strength and muscle development, but with a more specialized approach that emphasizes advanced training principles.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

11.5%

Hamstrings

11.3%

Glutes

10.2%

Upper Back

9.2%

Triceps

7.4%

Lats

6.8%

Biceps

6.7%

Front Delts

5.8%

Chest

5.4%

Abs

4.9%

Adductors

3.6%

Lower Back

3.6%

Calves

3.2%

Forearms

3.1%

Middle Delts

2.7%

Rear Delts

2.6%

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Behind The Back Lateral Raise (Cable)	2	10–12 reps	@7–8
		1	10–12 reps	@8–9
2	Wide Grip Lat Pulldown	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	3–4 reps	@7–8
		1	10–12 reps	@7–8
		1	10–12 reps	@8–9
3	Flat Machine Chest Press	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	3–4 reps	@7–8
		1	8–10 reps	@7–8
		1	8–10 reps	@8–9
4	Single Arm Iso Row	1	6–10 reps	@5
		1	4–6 reps	@7
		1	8–10 reps	@8
		1	8–10 reps	@9
5	Chest Fly (Cable)	1	8–10 reps	@4–5
		1	4–6 reps	@6–7
		2	8–10 reps	@8–9
6	Bayesian Curl	1	6–10 reps	@5–7
		2	12–15 reps	@8–9

#	Exercise	Sets	Reps	Intensity
1	Lying Leg Curl	1	6–10 reps	@4–5
		1	4–6 reps	@6–7
		2	8–10 reps	@8–9
2	Squat (Smith Machine)	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	3–4 reps	@6–7
		1	6–8 reps	@7–8
		1	6–8 reps	@8–9
3	Romanian Deadlift (Dumbbell)	1	6–10 reps	@5
		1	4–6 reps	@6
		2	10–12 reps	@8
4	Leg Extension	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	10–12 reps	@7–8
		1	10–12 reps	@8–9
5	Standing Calf Raise	1	6–10 reps	@5–6
		2	15–20 reps	@7–8
		1	15–20 reps	@8–9
6	Hip Abductor (Machine)	1	6–10 reps	@5–6
		2	12–15 reps	@7–8
		1	12–15 reps	@8–9

#	Exercise	Sets	Reps	Intensity
1	Lateral Raise (Cable)	2	12–15 reps	@7–8
		1	12–15 reps	@8–9
2	Bent Over Row (Barbell)	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	3–4 reps	@6–7
		1	8–10 reps	@7–8
		1	8–10 reps	@8–9
3	Incline Bench Press (Dumbbell)	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	3–4 reps	@6–7
		1	10–12 reps	@7–8
		1	10–12 reps	@8–9
4	Lat Pulldown (Neutral Grip)	1	6–10 reps	@4–5
		1	4–6 reps	@6–7
		1	8–10 reps	@7–8
		1	8–10 reps	@8–9
5	Reverse Pec Deck	1	6–10 reps	@5–6
		1	10–12 reps	@7–8
		1	10–12 reps	@8–9
6	Overhead Tricep Extension (Cable)	1	6–10 reps	@5–6
		1	10–12 reps	@7–8
		1	10–12 reps	@8–9

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	1	6–10 reps	@4–5
		1	4–6 reps	@4–5
		1	3–4 reps	@5–6
		2	8–10 reps	@5–6
2	Leg Press	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	3–4 reps	@6–7
		2	8–10 reps	@7–8
3	Reverse Lunge (Barbell)	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	10–12 reps	@6–7
		1	10–12 reps	@7–8
4	Hyperextension	1	6–10 reps	@5–6
		1	10–12 reps	@6–7
		1	10–12 reps	@8–9
5	Standing Calf Raise	1	6–10 reps	@5–6
		1	10–12 reps	@7–8
		1	10–12 reps	@8–9
6	Hip Adductor (Machine)	1	6–10 reps	@4–5
		1	4–6 reps	@5–6
		1	12–15 reps	@7–8
		1	12–15 reps	@8–9

#	Exercise	Sets	Reps	Intensity
1	Shrug (Band)	1	6–10 reps	@5–6
		1	8–12 reps	@7–8
		1	8–12 reps	@8–9
2	Wrist Curls	1	6–10 reps	@5–6
		1	8–12 reps	@7–8
		1	8–12 reps	@8–9
3	Bicep Curl (Cable)	1	6–10 reps	@5–6
		1	10–12 reps	@7–8
		1	10–12 reps	@8–9
4	Skull Crusher (Barbell)	1	6–10 reps	@5–6
		1	10–12 reps	@7–8
		1	10–12 reps	@8–9
5	Incline Curl (Dumbbell)	1	6–10 reps	@5–6
		1	12–15 reps	@7–8
		1	12–15 reps	@8–9
6	Tricep Extension (Cable)	1	6–10 reps	@5–6
		1	12–15 reps	@7–8
		1	12–15 reps	@8–9
7	Leg Raise (Captain's Chair)	1	6–10 reps	@5–6
		1	10–20 reps	@7–8
		1	10–20 reps	@8–9

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Pure Bodybuilding Program Phase 2 (Jeff Nippar is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.

This program is built around a full 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 90 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.

The Pure Bodybuilding Program Phase 2 (Jeff Nippar 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Pure Bodybuilding Program Phase 2 (Jeff Nippar 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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