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Jeff Nippard's Fundamentals - Full Body

by James Kerwin

Program Description

Powerbuilding program for beginners and early intermediate lifters. Heavy focus on compound lifts. The first four weeks have been modified for a garage gym set up lacking cable machines. A barbell and squat rack are required, and resistance bands or TRX and incline bench are recommended to avoid significant modifications. The last 4 weeks follow the original program without substitutions for reference. Access to cables and other machines is assumed there. Substitutions from the first 4 weeks can be used if not using a full gym.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 10:51
  • Last Edited
    Jul 14, 2025 10:27
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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
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Close Grip)
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
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Close Grip)
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
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Close Grip)
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
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bench Press (Close Grip)
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
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
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
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
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
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
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
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
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
Bent Over Row (Dumbbell)
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
Bent Over Row (Dumbbell)
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
Bent Over Row (Dumbbell)
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
Bent Over Row (Dumbbell)
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
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
TRX Row
3
10 reps
RPE 8
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Band Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
TRX Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
TRX Row
3
10 reps
RPE 8
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Band Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
TRX Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
TRX Row
3
10 reps
RPE 8
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Band Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
TRX Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
TRX Row
3
10 reps
RPE 8
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Band Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
TRX Hamstring 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
TRX 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
TRX 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
TRX 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
TRX 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
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Bench Press (Close Grip)
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
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Dumbbell)
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
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
TRX Row
3 Sets
10 Reps
@8
4
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
5
Band Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
TRX Hamstring Curl
3 Sets
10 Reps
@8