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6 days Upper/lower Jeff Nippard

by Jordi Vidal Tiñena

Program Description

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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
    Jun 18, 2025 08:40

Summary

Unleash your strength with the 6 Days Upper/Lower program by Jeff Nippard, designed for those ready to elevate their training. This week-long regimen splits your workouts into focused upper and lower body sessions, ensuring balanced muscle development and recovery. Each day features a mix of compound and isolation exercises, utilizing gym staples like the Smith machine, dumbbells, and cables to maximize your gains. Get ready to push your limits, build muscle, and enhance your overall fitness with this comprehensive training plan!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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