6 days Upper/lower Jeff Nippard
.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8 reps | 65% |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | 8 reps | @8 |
| 3 | Dip (Weighted) | 3 | 10 reps | @8 |
| 4 | T-Bar Row | 3 | 12 reps | @8 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps | @9 |
| 7 | Hammer Curl (Cable) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 5 reps | 75% |
| 2 | Wide Grip Pull-Up | 3 | 6 reps | @7.5 |
| 3 | Bench Press (Close Grip) | 3 | 10 reps | 60% |
| 4 | Single Arm Row (Cable) | 3 | 15 reps | @8 |
| 5 | Chest Fly (Cable) | 3 | 12 reps | @8 |
| 6 | T-Bar Row | 2 | 15 reps | @8 |
| 7 | Bicep Curl (Dumbbell) | 3 | 15 reps | @8 |
| 8 | Hammer Curl (Dumbbell) | 3 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Paused) | 2 | 6 reps | 80% |
| 2 | Squat (Paused) | 3 | 8 reps | 65% |
| 3 | Hyperextension | 3 | 12 reps | @8 |
| 4 | Lying Leg Curl | 3 | 20 reps | @8 |
| 5 | Leg Extension | 3 | 12 reps | @8 |
| 6 | Seated Calf Raise | 4 | 15–20 reps | @9 |
| 7 | Face Pull | 4 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 3 | 8 reps | 70% |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 15 reps | @8 |
| 3 | Lying Leg Curl | 3 | 15 reps | @9 |
| 4 | Hyperextension | 3 | 15 reps | @9 |
| 5 | Hip Abductor (Machine) | 5 | 15 reps | @8 |
| 6 | Abs Crunch (Machine) | 3 | 10 reps | @7 |
| 7 | Rear Delt Fly (Cable) | 4 | 12 reps | @9 |
| 8 | Lateral Raise (Cable) | 3 | 12–15 reps | @10 |
| 9 | Seated Calf Raise | 6 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 5 reps | 75% |
| 2 | Deadlift (Paused) | 3 | 10 reps | @8 |
| 3 | Leg Press (45 Degrees) | 2 | 20 reps | @8 |
| 4 | Calf Raise (Leg Press) | 6 | 15 reps | @10 |
| 5 | Abs Crunch (Weighted) | 3 | 30 reps | @9 |
| 6 | Rear Delt Fly (Cable) | 4 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 70% |
| 2 | Lat Pulldown | 3 | 10 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @8 |
| 4 | Pendlay Row | 3 | 10 reps | @8.5 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @9 |
| 6 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @9.5 |
| 7 | Hammer Curl (Cable) | 3 | 15 reps | @9 |
Common questions
Yes, 6 days Upper/lower Jeff Nippard is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
6 days Upper/lower Jeff Nippard is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 days Upper/lower Jeff Nippard is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
