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Jeff Nippard Perfect PPL
by Jonah Bodart Quick
11 athletes joined
Program Description
Push, Pull, Legs for muscle growth
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Jun 29, 2024 06:35
Last Edited
Jul 20, 2024 11:18
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Week 1
1 / 10 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
3
Pullover (Dumbbell)
2 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8.5
6
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@8
@8
@8
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Skull Crusher (Barbell)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Machine)
3 Sets
20 Reps
@8
6
Front Raise
2 Sets
15-20 Reps
@8
7
Push Up
1 Set
AMRAP
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Kroc Row
3 Sets
10-12 Reps
@8
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
@8
5
Reverse Pec Deck
3 Sets
10-12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 6
1
Deadlift (Barbell)
1 Set
5 Reps
@9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8
3
Leg Press
4 Sets
10-12 Reps
@8
4
Nordic Curl
3 Sets
8-10 Reps
@8
5
Leg Extension
3 Sets
8-10 Reps
@8
6
Standing Calf Raise
4 Sets
15-20 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4A
Cable Crossover
2 Sets
12-15 Reps
@8
4B
Stretching
2 Sets
0.5 mins
@6
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
6A
Tricep Extension (Cable)
3 Sets
8 Reps
@8
6B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
4 Reps
@9
2
Squat (Paused)
2 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
4 Sets
10-12 Reps
@8
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@8