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Jeff Nippard Ultimate PPL Phase 2

by Josh H.

Program Description

Unlock your potential with the Jeff Nippard Ultimate PPL Phase 2 program, designed for intermediate lifters ready to take their training to the next level. Over the course of 4 weeks, you'll engage in a dynamic 6-day split that focuses on bodybuilding principles, maximizing muscle growth and strength. Each 60-minute session is crafted to challenge your limits and enhance your physique using a full gym setup. Get ready to push your boundaries and achieve impressive results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 09:28
  • Last Edited
    Jul 24, 2025 09:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Egyptian Cable Lateral Raise
2
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Cable Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Egyptian Cable Lateral Raise
2
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Cable Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Egyptian Cable Lateral Raise
2
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Cable Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Egyptian Cable Lateral Raise
2
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Cable Tricep Kickback
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Cheat Curl
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Cheat Curl
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Cheat Curl
1
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Cheat Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Close Grip Seated Cable Row
2
4-6 reps
RPE 10
3
Cable Shrug
2
4-6 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Close Grip Seated Cable Row
2
4-6 reps
RPE 10
3
Cable Shrug
2
4-6 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Close Grip Seated Cable Row
2
4-6 reps
RPE 10
3
Cable Shrug
2
4-6 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Close Grip Seated Cable Row
2
4-6 reps
RPE 10
3
Cable Shrug
2
4-6 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Standing Calf Raise
2
6-8 reps
RPE 10
4
Leg Curl
2
4-6 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
3
Egyptian Cable Lateral Raise
2 Sets
6-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
4-6 Reps
@10
5
Cable Tricep Kickback
2 Sets
6-8 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
4-6 Reps
@10
2
Pendlay Row
2 Sets
4-6 Reps
@10
3
Reverse Pec Deck
2 Sets
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@10
5
Hammer Cheat Curl
1 Set
4-6 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
3-5 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Seated Calf Raise
2 Sets
4-6 Reps
@10
5
Cable Crunch
2 Sets
6-8 Reps
@10
Day 4
1
Arnold Press
2 Sets
6-8 Reps
@10
2
Dip (Weighted)
2 Sets
4-6 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
Day 5
1
Wide Grip Pull-Up
2 Sets
4-6 Reps
@10
2
Close Grip Seated Cable Row
2 Sets
4-6 Reps
@10
3
Cable Shrug
2 Sets
4-6 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
4-6 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
6-8 Reps
@10
Day 6
1
Hack Squat
2 Sets
4-6 Reps
@9-10
2
Walking Lunge (Dumbbell)
2 Sets
4-6 Reps
@10
3
Leg Curl
2 Sets
4-6 Reps
@10
4
Standing Calf Raise
2 Sets
6-8 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@10