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BoostcampPNG
Jeff Nippard bench specialist program
by Casey S.
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
Jul 06, 2024 05:14
Last Edited
Jul 06, 2024 06:52
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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
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
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 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 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
70%
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
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
76%
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
80%
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
85%
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
75%
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
73%
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
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
80%
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 1
1
Bench Press (Barbell)
4 Sets
6 Reps
83%
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
80%
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
88%
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
75%
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
73%
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
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@9
2
Bench Press (Paused)
2 Sets
5 Reps
65%
3
Pull-Up (Weighted)
3 Sets
10 Reps
@8
4
Military Press (Barbell)
2 Sets
8 Reps
@7
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
6 Sets
3 Reps
70%
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Face Pull
3 Sets
20 Reps
@8
5
Lying Side Lateral Raise
3 Sets
15 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
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 2
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
6 Sets
3 Reps
70%
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Face Pull
3 Sets
20 Reps
@8
5
Lying Side Lateral Raise
3 Sets
15 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Bench Press (Paused)
2 Sets
5 Reps
65%
3
Pull-Up (Weighted)
3 Sets
10 Reps
@8
4
Military Press (Barbell)
2 Sets
8 Reps
@7
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
75%
2
Hack Squat
3 Sets
12 Reps
@8
3
Reverse Hyperextension
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@7
Day 3
1
Bench Press (Barbell)
6 Sets
3 Reps
70%
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Face Pull
3 Sets
20 Reps
@8
5
Lying Side Lateral Raise
3 Sets
15 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
@9
2
Bench Press (Paused)
2 Sets
5 Reps
65%
3
Pull-Up (Weighted)
3 Sets
10 Reps
@8
4
Military Press (Barbell)
2 Sets
8 Reps
@7
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
73%
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Hack Squat
3 Sets
12 Reps
@8
3
Reverse Hyperextension
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@7
Day 3
1
Bench Press (Barbell)
6 Sets
3 Reps
70%
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Face Pull
3 Sets
20 Reps
@8
5
Lying Side Lateral Raise
3 Sets
15 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@9
2
Bench Press (Paused)
2 Sets
5 Reps
65%
3
Pull-Up (Weighted)
3 Sets
10 Reps
@8
4
Military Press (Barbell)
2 Sets
8 Reps
@7
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
73%
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
73%
2
Hack Squat
3 Sets
12 Reps
@8
3
Reverse Hyperextension
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@7