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Jeff Nippard PPL

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9 athletes joined

Program Description

Designed with the best exercises for putting on mass and strength with optimal recovery time

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 12, 2024 03:55
  • Last Edited
    Jul 10, 2025 10:44

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Decline Crunch
2
10 reps
-
8
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
2
Shoulder Press (Machine)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Tricep Kickback
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Pull-Up (Weighted)
3 Sets
6 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 5
1
Overhead Press (Barbell)
4 Sets
4 Reps
80%
Day 6
1
Lat Pulldown
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
7
Decline Crunch
2 Sets
10 Reps
-
8
Plank
1 Set
0.5 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
72%
2
Shoulder Press (Machine)
3 Sets
12 Reps
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
8 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
20 Reps
-