Jeff Nippard 6-Day PPL Modified
Jeff Nippard PPL from his YouTube channel. Not his full 12 week program. Modified to 5 days a week, alternating weeks of each leg day to every other week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 2–4 reps | 90% |
| 2 | Larsen Press (Barbell) | 2 | 10 reps | 75% |
| 3 | Standing Arnold Press | 3 | 8–10 reps | — |
| Superset | ||||
| 4A | Press-Around | 2 | 12–15 reps | — |
| 4B | Pec-Stretch | 2 | 0.5 min | — |
| 5 | Cross-Body Cable Y-Raise | 3 | 12–15 reps | — |
| Superset | ||||
| 6A | Squeeze-Only Pressdown | 3 | 8 reps | — |
| 6B | Stretch-Only Overhead Extension | 3 | 8 reps | — |
| 7 | Cross-Body Tricep Extension | 2 | 8–10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps | @5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @10 | ||
| 2 | Lat Pulldown | 1 | AMRAP | 100% |
| 1 | AMRAP | 70% | ||
| 3 | Omni-Grip Chest Supported Row | 3 | 10–12 reps | — |
| Superset | ||||
| 4A | Bottom-Half DB Pullover | 2 | 10–12 reps | — |
| 4B | Static Lat Stretch | 2 | 0.5 min | — |
| 5 | Omni-Direction Face Pull | 3 | 12–15 reps | — |
| 6 | Bicep Curl (EZ Bar) | 3 | 6–8 reps | — |
| 7 | Bottom-Half DB Preacher Curl | 2 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 2–4 reps | 90% |
| 2 | Squat (Paused) | 2 | 5 reps | — |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | — |
| 4 | Walking Lunge (Dumbbell) | 2 | 10 reps | — |
| 5 | Leg Curl | 3 | 10–12 reps | — |
| 6 | Leg Press | 4 | 10–12 reps | — |
| 7 | Decline Crunch (Weighted) | 3 | 10–12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8 reps |
| 1 | 5 reps | ||
| 1 | 15 reps | ||
| 2 | Shoulder Press (Machine) | 3 | 10–12 reps |
| 3 | Floor Reset Skull Crushers | 3 | 6–8 reps |
| 4 | Bent-Over Cable Fly | 3 | 10–12 reps |
| 5 | Lateral Raise (Machine) | 3 | 20 reps |
| 6 | Front Raise (Plate) | 2 | 12–15 reps |
| 7 | Diamond Push Up | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 3 | 12–15 reps |
| 2 | Pull-Up (Assisted) | 1 | AMRAP |
| 3 | Kroc Row | 3 | 10–12 reps |
| 4 | Shrug-In (Cable) | 3 | 10–12 reps |
| 5 | Reverse Pec Deck | 3 | 10–12 reps |
| 6 | Overhead Bicep Curl (Cable) | 3 | 10–12 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jeff Nippard 6-Day PPL Modified is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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.
Jeff Nippard 6-Day PPL Modified 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jeff Nippard 6-Day PPL Modified 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.
Get started
