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Jeff Nippard Full Body Hypertrophy

by Paayal Naidu

Program Description

3day fullbody

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 06, 2025 10:26
  • Last Edited
    Aug 12, 2025 12:24

Summary

Unlock your potential with the Jeff Nippard Full Body Hypertrophy program, designed for serious lifters looking to build muscle efficiently over 8 weeks. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, utilizing essential equipment found in a garage gym. Each session focuses on maximizing hypertrophy through targeted movements like deadlifts, overhead presses, and leg extensions, ensuring you hit all major muscle groups effectively. Get ready to transform your physique and elevate your strength with this structured and results-driven plan!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.3%
Quadriceps
10.3%
Triceps
9.8%
Upper Back
9.3%
Chest
9.3%
Glutes
8.8%
Front Delts
7.7%
Lats
7.2%
Abs
5.7%
Biceps
5.2%
Middle Delts
5.2%
Lower Back
3.6%
Rear Delts
2.6%
Calves
2.6%
Adductors
1%
Forearms
1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 7
7
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8
-
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8
-
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8
-
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Dip (Assisted)
3
8 reps
RPE 7
6
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8
-
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Dip (Assisted)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Leg Curl
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8