Jeff Nipard's PPL x6
I uploaded the PPL program from Jeff Nippard's book titled "Ultimate PPL System"
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps | @8–9 |
| 2 | Arnold Press | 3 | 8–10 reps | @8–9 |
| 3 | Cable Crossover | 2 | 12–15 reps | @9–10 |
| 4 | Pec Stretch | 2 | 0.5 min | @7 |
| 5 | Y Raise | 3 | 12–15 reps | @9–10 |
| Superset | ||||
| 6A | Tricep Pushdown (Cable) | 3 | 8 reps | @9–10 |
| 6B | Overhead Tricep Extension (Cable) | 3 | 8 reps | @9–10 |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps | @4–5 |
| 1 | 10 reps | @6–7 | ||
| 1 | 10 reps | @7–8 | ||
| 1 | 10 reps | @9–10 | ||
| 1 | 10 reps | @9.5–10 | ||
| 2 | Chest Supported Row (Machine) | 3 | 10–12 reps | @8–9 |
| 3 | Pullover (Dumbbell) | 2 | 10–12 reps | @9–10 |
| 4 | Lat Static Stretch | 2 | 0.5 min | @7 |
| 5 | Face Pull | 3 | 12–15 reps | @9–10 |
| 6 | Bicep Curl (EZ Bar) | 3 | 6–8 reps | @9–10 |
| 7 | Preacher Curl (Dumbbell) | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 2–4 reps | @8–9 |
| 2 | 4–5 reps | @8–9 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @8–9 |
| 3 | Walking Lunge (Dumbbell) | 2 | 10 reps | @8–9 |
| 4 | Hamstring Curl | 3 | 10–12 reps | @9–10 |
| 5 | Calf Raise (Leg Press) | 4 | 10–12 reps | @9–10 |
| 6 | Decline Crunch (Weighted) | 3 | 10–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Close Grip Barbell Incline Press | 1 | 8 reps | @8–9 |
| 1 | 5 reps | @8–9 | ||
| 1 | 12 reps | @8–9 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 3 | Skull Crusher (Barbell) | 3 | 6–8 reps | @8–9 |
| 4 | Chest Fly (Cable) | 3 | 10–12 reps | @9–10 |
| 5 | Lateral Raise (Cable) | 3 | 20 reps | @9–10 |
| 6 | Front Raise | 2 | 15–20 reps | @9–10 |
| 7 | Push Up | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 3 | 12–15 reps | @8–9 |
| 2 | Pull-Up (Bodyweight) | 1 | AMRAP | @10 |
| 3 | Kroc Row | 3 | 10–12 reps | @8–9 |
| 4 | Shrug (Dumbbell) | 3 | 10–12 reps | @9–10 |
| 5 | Pec Deck (Machine) | 3 | 10–12 reps | @9–10 |
| 6 | Bicep Curl (Cable) | 3 | 10–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @8–9 |
| 2 | 8 reps | @8–9 | ||
| 2 | Leg Press | 4 | 10–12 reps | @8–9 |
| 3 | Lying Leg Curl | 3 | 8–10 reps | @9–10 |
| 4 | Leg Extension | 3 | 8–10 reps | @9–10 |
| 5 | Seated Calf Raise | 4 | 15–20 reps | @9–10 |
| 6 | Leg Raise (Captain's Chair) | 3 | 10–20 reps | @9–10 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jeff Nipard's PPL x6 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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 60 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 Nipard's PPL x6 is structured around 6 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jeff Nipard's PPL x6 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
