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Part 1 | Fundamentals Hypertrophy Program | Jeff N

by Jamick
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Program Description

Jeff Nippard’s Fundamentals Hypertrophy Program. This is for Part 1 - Full Body Program

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2024 07:42
  • Last Edited
    Jun 18, 2025 11:45

Summary

Unlock your potential with Jeff N's 8-week Fundamentals Hypertrophy Program, designed for those ready to build muscle and strength. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including barbell squats, bench presses, and deadlifts, ensuring comprehensive muscle development. Each session is crafted to challenge your limits with a focus on intensity, helping you achieve noticeable results. Equip yourself with the tools for growth and transform your training routine today!
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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
Bench Press (Barbell)
3
8 reps
RPE 7
3
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
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
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
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
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
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
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
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Assisted)
3
12 reps
RPE 8
6
Bicycle Crunch
3
10 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
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
3 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
7
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Lying Leg Curl
3 Sets
10 Reps
@8