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6 days Upper/lower Jeff Nippard

by Jordi Vidal Tiñena

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    May 15, 2025 09:51
  • Last Edited
    May 29, 2025 12:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
75%
2
Deadlift (Paused)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
6
15 reps
RPE 10
5
Abs Crunch (Weighted)
3
30 reps
RPE 9
6
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
10 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9.5
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
6 reps
80%
2
Squat (Paused)
3
8 reps
65%
3
Hyperextension
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Face Pull
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
75%
2
Wide Grip Pull-Up
3
6 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
60%
4
Single Arm Row (Cable)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
T-Bar Row
2
15 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 9
5
Hip Abductor (Machine)
5
15 reps
RPE 8
6
Abs Crunch (Machine)
3
10 reps
RPE 7
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Seated Calf Raise
6
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
65%
2
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 9
Week 1
1 / 1 Weeks
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
65%
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
8 Reps
@8
3
Dip (Weighted)
3 Sets
10 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
7
Hammer Curl (Cable)
3 Sets
15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
75%
2
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
3
Bench Press (Close Grip)
3 Sets
10 Reps
60%
4
Single Arm Row (Cable)
3 Sets
15 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
T-Bar Row
2 Sets
15 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
8
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
@9
Day 3
1
Deadlift (Paused)
2 Sets
6 Reps
80%
2
Squat (Paused)
3 Sets
8 Reps
65%
3
Hyperextension
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
20 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Seated Calf Raise
4 Sets
15-20 Reps
@9
7
Face Pull
4 Sets
10-15 Reps
@9
Day 5
1
Squat (Paused)
3 Sets
8 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Hyperextension
3 Sets
15 Reps
@9
5
Hip Abductor (Machine)
5 Sets
15 Reps
@8
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
7
Rear Delt Fly (Cable)
4 Sets
12 Reps
@9
8
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
9
Seated Calf Raise
6 Sets
12 Reps
@10
Day 1
1
Hack Squat
3 Sets
5 Reps
75%
2
Deadlift (Paused)
3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
20 Reps
@8
4
Calf Raise (Leg Press)
6 Sets
15 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
30 Reps
@9
6
Rear Delt Fly (Cable)
4 Sets
12 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Pendlay Row
3 Sets
10 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
7
Hammer Curl (Cable)
3 Sets
15 Reps
@9