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BoostcampPNG

Jeff Nippard 6-Day PPL Modified

by Ben R.

Program Description

Bodybuilding routine focused on science.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2025 04:10
  • Last Edited
    Nov 07, 2025 05:07

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
Lats
13.1%
Upper Back
11.7%
Hamstrings
10.1%
Front Delts
8.9%
Quadriceps
7.6%
Biceps
7.4%
Chest
7.4%
Glutes
6.7%
Triceps
6.6%
Middle Delts
6.4%
Rear Delts
3.8%
Abs
3.5%
Calves
2.1%
Lower Back
1.9%
Adductors
1.3%
Abductors
0.8%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
1
2-4 reps
90%
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Arnold Press
3
8-10 reps
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2-4 Reps
90%
2
Larsen Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
75%
75%
3
Standing Arnold Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4A
Press-Around
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4B
Pec-Stretch
1 Set
1 Set
0.5 mins
0.5 mins
-
-
5
Cross-Body Cable Y-Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6A
Squeeze-Only Pressdown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6B
Stretch-Only Overhead Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Cross-Body Tricep Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@5
@7
@8
@10
2
Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4A
Bottom-Half DB Pullover
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4B
Static Lat Stretch
1 Set
1 Set
0.5 mins
0.5 mins
-
-
5
Omni-Direction Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
7
Bottom-Half DB Preacher Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
90%
2
Squat (Paused)
1 Set
1 Set
5 Reps
5 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
7
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Floor Reset Skull Crushers
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Bent-Over Cable Fly
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Front Raise (Plate)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Diamond Push Up
1 Set
AMRAP
-
Day 5
1
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Pull-Up (Assisted)
1 Set
AMRAP
-
3
Kroc Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Shrug-In (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Reverse Pec Deck
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Overhead Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-