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Jeff Nippard's Fundamentals Hypertrophy Program

by Dilan

Program Description

The primary goal of The Fundamentals Program is to establish a solid strength base with specifically selected foundational exercises. This program has an upper/lower routine that runs 4 days per week. The level of volume and the types of exercises included in the routine are appropriate for any experience level. This program isn't intended to teach you basic lifting technique. It assumes you already have a basic understanding of how to perform the exercises included with proper form.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2025 01:07
  • Last Edited
    Dec 08, 2025 02:38
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.2%
Glutes
10.4%
Quadriceps
8.8%
Abs
8.4%
Front Delts
8.4%
Upper Back
8.4%
Triceps
8%
Lats
6.4%
Biceps
6.4%
Chest
5.6%
Middle Delts
4%
Lower Back
2.8%
Abductors
2.8%
Calves
2.4%
Rear Delts
2.4%
Adductors
1.6%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Cable Crunch
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
15 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Plank
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
6 reps
RPE 9
6
Hanging Leg Raise
3
6 reps
RPE 8
7
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
7
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Single-Leg Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Plank
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9