Jeff Nippard Body building PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cross-Body Lat Pull-Around | 1 | 10 reps | @6.5 |
| 2 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 2 | Snatch-Grip RDL | 3 | 8 reps | @6.5 |
| 3 | Chest-Supported Machine Row | 1 | 8 reps | @6 |
| 3 | 10 reps | @7 | ||
| 4 | Straight-Bar Lat Prayer | 3 | 15 reps | @9.5 |
| 5 | Hammer Preacher Curl | 3 | 12 reps | @9.5 |
| 6 | Lying Rope Face Pull (pause At End) | 3 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Behind Back X Lateral Raise | 1 | 10 reps | @9.5 |
| 3 | 12 reps | @9.5 | ||
| 2 | Low Incline Smith Machine Press | 2 | 8 reps | @8 |
| 3 | 10 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 3 | Pec Dec ( With Partials) | 1 | 10 reps | @8 |
| 1 | 15 reps | @9.5 | ||
| 2 | 15 reps | @10 | ||
| 4 | Overhead Cable Triceps Extension | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @9 | ||
| 2 | 10 reps | @9.5 | ||
| 5 | Tricep Push down | 1 | 10 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 6 | Cable Crunch (Myo Rep ) | 1 | 12 reps | @7.5 |
| 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl Machine Seated | 1 | 8 reps | @8 |
| 2 | 10 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 2 | Machine Hip Adduction | 1 | 10 reps | @7.5 |
| 3 | 12 reps | @9 | ||
| 3 | Hack Squat (pyramid) | 1 | 6 reps | @7.5 |
| 1 | 4 reps | @10 | ||
| 1 | 6 reps | @9 | ||
| 1 | 8 reps | @8 | ||
| 4 | Leg extensions | 1 | 10 reps | @8 |
| 2 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 5 | Leg Press Calf Calf Static Stretch | 3 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Weak Point 1 | 1 | 8 reps | @9 |
| 2 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 2 | Weak point 2 | 2 | 12 reps | @9.5 |
| 3 | Bayesian Cable Curl | 1 | 10 reps | @8 |
| 2 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 4 | Seated DB French a Press | 2 | 10 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 5 | Bottom-2/3 Constant Tension Preacher Curl | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| 6 | Cable Triceps Kickback | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| 7 | Roman Chair Leg Raise | 2 | 20 reps | @9.5 |
| 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Super ROM overhand Cable Row | 1 | 10 reps | @6.5 |
| 2 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 2 | Arm Extended 45” Hyperextension | 3 | 15 reps | @9.5 |
| 3 | Lean Back Lat Pulldown | 1 | 10 reps | @8 |
| 1 | 12 reps | @10 | ||
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @8 | ||
| 4 | Inverse DB Zottman Curl | 1 | 10 reps | @8 |
| 2 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 5 | Cable Reverse Fly | 2 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| 6 | Cable Paused Shrug In | 1 | 10 reps | @8 |
| 2 | 12 reps | @9 | ||
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Machine Shoulder Press | 2 | 10 reps | @8 |
| 1 | 12 reps | @10 | ||
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @7.5 | ||
| 2 | Cross Body Y Raise | 1 | 10 reps | @8 |
| 2 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 3 | Pause Assisted Dip | 1 | 8 reps | @8 |
| 2 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 4 | Low Incline Dumbbell Fly | 1 | 15 reps | @9 |
| 1 | 15 reps | @10 | ||
| 5 | Katana Tricep Extensions | 2 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| 6 | Ab Wheel | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl Machine | 1 | 8 reps | @8 |
| 2 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 2 | Leg Press Machine | 2 | 8 reps | @8 |
| 3 | 8 reps | @9 | ||
| 3 | Smith Machine Lunge | 2 | 8 reps | @8 |
| 2 | 8 reps | @9 | ||
| 4 | Machine Hip Adduction | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 5 | Leg extensions | 2 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| 6 | Standing Calf Raise | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 |
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, Jeff Nippard Body building PPL 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 80 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.
Jeff Nippard Body building PPL is structured around 7 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.
Jeff Nippard Body building PPL 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.
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