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Jeff Nippard PPL: Phase II

by nycxjeremyy
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 18, 2025 03:55
  • Last Edited
    Jun 18, 2025 12:02

Summary

Unlock your strength potential with the Jeff Nippard PPL: Phase II program, a comprehensive 4-week training plan designed for serious lifters. This 6-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with targeted exercises like the Bench Press, Lat Pulldown, and Squat, utilizing a full gym setup to maximize your gains. Join now to elevate your training and achieve impressive results in just one month!
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Pendlay Row
1
-
3
Reverse Pec Deck
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Pendlay Row
1
-
3
Reverse Pec Deck
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Pendlay Row
1
-
3
Reverse Pec Deck
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Pendlay Row
1
-
3
Reverse Pec Deck
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Dip (Weighted)
1
-
3
Lateral Raise (Machine)
1
-
4
Tricep Pushdown (Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Dip (Weighted)
1
-
3
Lateral Raise (Machine)
1
-
4
Tricep Pushdown (Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Dip (Weighted)
1
-
3
Lateral Raise (Machine)
1
-
4
Tricep Pushdown (Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Dip (Weighted)
1
-
3
Lateral Raise (Machine)
1
-
4
Tricep Pushdown (Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Seated Row (Cable)
1
-
3
Shrug (Dumbbell)
1
-
4
Alternating Dumbbell Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Seated Row (Cable)
1
-
3
Shrug (Dumbbell)
1
-
4
Alternating Dumbbell Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Seated Row (Cable)
1
-
3
Shrug (Dumbbell)
1
-
4
Alternating Dumbbell Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Seated Row (Cable)
1
-
3
Shrug (Dumbbell)
1
-
4
Alternating Dumbbell Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Decline Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Decline Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Decline Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Curl
1
-
4
Standing Calf Raise
1
-
5
Decline Crunch (Weighted)
1
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
-
2
Incline Bench Press (Smith Machine)
1 Set
-
3
One Arm Lateral Raise (Cable)
1 Set
-
4
Overhead Tricep Extension (Cable)
1 Set
-
5
Tricep Kickback
1 Set
-
Day 2
1
Lat Pulldown
1 Set
-
2
Pendlay Row
1 Set
-
3
Reverse Pec Deck
1 Set
-
4
Bicep Curl (EZ Bar)
1 Set
-
5
Hammer Curl
1 Set
-
Day 3
1
Squat (Barbell)
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Leg Extension
1 Set
-
4
Standing Calf Raise
1 Set
-
5
Cable Crunch
1 Set
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
-
2
Dip (Weighted)
1 Set
-
3
Lateral Raise (Machine)
1 Set
-
4
Tricep Pushdown (Bar)
1 Set
-
Day 5
1
Wide Grip Pull-Up
1 Set
-
2
Seated Row (Cable)
1 Set
-
3
Shrug (Dumbbell)
1 Set
-
4
Alternating Dumbbell Curl
1 Set
-
5
Preacher Curl (Dumbbell)
1 Set
-
Day 6
1
Hack Squat
1 Set
-
2
Walking Lunge (Dumbbell)
1 Set
-
3
Leg Curl
1 Set
-
4
Standing Calf Raise
1 Set
-
5
Decline Crunch (Weighted)
1 Set
-