Jeff Nippard PPL

by null

10 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 26, 2025 05:59

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.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.1%

Lats

11.2%

Triceps

11%

Front Delts

9.7%

Middle Delts

9.3%

Glutes

8.7%

Hamstrings

8%

Upper Back

7.8%

Chest

6.1%

Abs

5%

Biceps

4.5%

Lower Back

3%

Adductors

2.2%

Calves

0.9%

Abductors

0.2%

Forearms

0.2%

Rear Delts

0.2%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

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

1

Squat (Barbell)

3

4 reps

80%

Day 1

1

Squat (Barbell)

3

4 reps

80%

Day 1

1

Squat (Barbell)

3

4 reps

80%

Day 1

1

Squat (Barbell)

3

4 reps

80%

Day 1

1

Squat (Barbell)

3

4 reps

80%

Day 2

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

1

Bench Press (Barbell)

3

8 reps

72%

Day 2

1

Bench Press (Barbell)

3

8 reps

72%

Day 2

1

Bench Press (Barbell)

3

8 reps

72%

Day 2

1

Bench Press (Barbell)

3

8 reps

72%

Day 2

1

Bench Press (Barbell)

3

8 reps

72%

Day 3

1

Pull-Up (Weighted)

3

6 reps

-

Day 3

1

Pull-Up (Weighted)

3

6 reps

-

Day 3

1

Pull-Up (Weighted)

3

6 reps

-

Day 3

1

Pull-Up (Weighted)

3

6 reps

-

Day 3

1

Pull-Up (Weighted)

3

6 reps

-

Day 3

1

Pull-Up (Weighted)

3

6 reps

-

Day 4

1

Deadlift (Barbell)

3

3 reps

85%

Day 4

1

Deadlift (Barbell)

3

3 reps

85%

Day 4

1

Deadlift (Barbell)

3

3 reps

85%

Day 4

1

Deadlift (Barbell)

3

3 reps

85%

Day 4

1

Deadlift (Barbell)

3

3 reps

85%

Day 4

1

Deadlift (Barbell)

3

3 reps

85%

Day 5

1

Overhead Press (Barbell)

4

4 reps

80%

Day 5

1

Overhead Press (Barbell)

4

4 reps

80%

Day 5

1

Overhead Press (Barbell)

4

4 reps

80%

Day 5

1

Overhead Press (Barbell)

4

4 reps

80%

Day 5

1

Overhead Press (Barbell)

4

4 reps

80%

Day 5

1

Overhead Press (Barbell)

4

4 reps

80%

Day 6

1

Lat Pulldown

3

10 reps

-

Day 6

1

Lat Pulldown

3

10 reps

-

Day 6

1

Lat Pulldown

3

10 reps

-

Day 6

1

Lat Pulldown

3

10 reps

-

Day 6

1

Lat Pulldown

3

10 reps

-

Day 6

1

Lat Pulldown

3

10 reps

-

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

-