jeffs nipple hypertrophy program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cuffed Behind-The-Back Lateral Raise | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 2 | Cross-Body Lat Pull-Around | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 3 | Low Incline Smith Machine Press | 1 | 8–10 reps | @8 |
| 2 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 4 | Helms Row | 2 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Straight-Bar Lat Prayer | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 7 | Bent-Over Cable Pec Flye (W/ Integrated Partials) | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 2 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 2 | Cable Hip Adduction | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 3 | Squat (Smith Machine) | 1 | 4 reps | @9 |
| 1 | 6 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 4 | Leg Extension | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 5 | Calf Raise (Leg Press) | 1 | 12–15 reps | @9 |
| 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Super-ROM Overhand Cable Row | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 2 | Cable Shoulder Press | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 3 | Pull-Up (Assisted) | 2 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 4 | Paused Assisted Dip | 2 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Inverse DB Zottman Curl | 2 | 10–12 reps | @10 |
| 6 | Super-ROM DB Lateral Raise | 1 | 12–15 reps | @9 |
| 2 | 12–15 reps | @10 | ||
| 7 | Cable Reverse Flye (Mechanical Dropset) | 1 | 5 reps | @10 |
| 1 | 4 reps | @10 | ||
| 1 | 3 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 2 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 2 | High Bar Squat (Barbell) | 3 | 8 reps | @9 |
| 3 | Paused Barbell RDL | 2 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 4 | Cable Hip Adduction | 1 | 10–12 reps | @9 |
| 2 | 10–12 reps | @10 | ||
| 5 | Sissy Squat | 3 | 10–12 reps | @8 |
| 6 | Calf Raise (Leg Press) | 1 | 10–12 reps | @9 |
| 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cuffed Behind-The-Back Lateral Raise | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 2 | Seated Military Press (Smith Machine) | 2 | 10–12 reps | @10 |
| 3 | Bayesian Curl | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 4 | Seated DB French Press | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 5 | Bottom-2/3 Constant Tension Preacher Curl | 2 | 12–15 reps | @10 |
| 6 | Cable Triceps Kickback | 2 | 12–15 reps | @10 |
| 7 | Cable Crunch | 1 | 10–12 reps | @9 |
| 2 | 10–12 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, jeffs nipple hypertrophy program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
jeffs nipple hypertrophy program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
jeffs nipple hypertrophy program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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