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Jeff Nippard bench specialist program

by jao rodriguez
1 athletes joined

Program Description

Bench press focused powerbuilding.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 03:37
  • Last Edited
    Sep 14, 2025 02:46

Summary

Unlock your bench press potential with the Jeff Nippard Bench Specialist Program! This 8-week, 5-day-a-week regimen is meticulously designed to enhance your strength and technique, focusing on key exercises like the barbell bench press and incline bench press. Each session combines compound lifts with accessory movements to build a powerful upper body while ensuring balanced muscle development. Get ready to push your limits and see measurable gains in your bench performance!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.9%
Chest
10.8%
Quadriceps
10.3%
Upper Back
10%
Glutes
8.9%
Triceps
8.6%
Front Delts
8.4%
Lats
7.6%
Biceps
5.5%
Middle Delts
5%
Lower Back
4.1%
Rear Delts
3.3%
Abs
2.3%
Calves
2.2%
Adductors
1.3%
Forearms
0.7%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Bench Press (Barbell)
4
6 reps
73%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Inverted Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
76%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Inverted Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Inverted Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
83%
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Inverted Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
10 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Bench Press (Paused)
2
5 reps
65%
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Paused)
2
5 reps
65%
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Paused)
2
5 reps
65%
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Paused)
2
5 reps
65%
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
73%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
73%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Lat Pulldown (Neutral Grip)
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
2
8 reps
RPE 7
4
Face Pull
3
15 reps
RPE 8
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Lat Pulldown (Neutral Grip)
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
2
8 reps
RPE 7
4
Face Pull
3
15 reps
RPE 8
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Lat Pulldown (Neutral Grip)
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
2
8 reps
RPE 7
4
Face Pull
3
15 reps
RPE 8
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
88%
2
Lat Pulldown (Neutral Grip)
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
2
8 reps
RPE 7
4
Face Pull
3
15 reps
RPE 8
5
Military Press (Barbell)
2
6 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Wide Grip Lat Pulldown
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Wide Grip Lat Pulldown
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Wide Grip Lat Pulldown
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
70%
2
Wide Grip Lat Pulldown
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
75%
2
Hack Squat
3
12 reps
RPE 8
3
Reverse Hyperextension
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Hack Squat
3
12 reps
RPE 8
3
Reverse Hyperextension
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
73%
2
Hack Squat
3
12 reps
RPE 8
3
Reverse Hyperextension
3
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
68%
2
Underhand Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lying Side Lateral Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
70%
2
Underhand Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lying Side Lateral Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
73%
2
Underhand Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lying Side Lateral Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
73%
2
Underhand Lat Pulldown
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lying Side Lateral Raise
3
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
73%
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
@8
4
Inverted Row
3 Sets
10 Reps
@8
5
Dip (Weighted)
2 Sets
10 Reps
@7
6
Skull Crusher (Barbell)
2 Sets
8 Reps
@7
7
Hammer Curl
2 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@7
4
Leg Curl
3 Sets
20 Reps
@8
5
Leg Extension
3 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Lat Pulldown (Neutral Grip)
4 Sets
6 Reps
@8
3
Pin Press Bench (Barbell)
2 Sets
8 Reps
@7
4
Face Pull
3 Sets
15 Reps
@8
5
Military Press (Barbell)
2 Sets
6 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Reverse Pec Deck
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
Day 5
1
Bench Press (Paused)
5 Sets
5 Reps
68%
2
Underhand Lat Pulldown
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
15 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
7
Lying Side Lateral Raise
3 Sets
15 Reps
@8