Jeff Nippard UL/PPL (2025 Edition)
Jeff Nippard's UL/PPL, stitched together from his YT videos
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6 reps |
| 2 | Seated Chest Fly (Cable) | 2 | 10–12 reps |
| 3 | Pull-Up (Assisted) | 3 | 6–8 reps |
| 4 | Lateral Raise (Cable) | 2 | 8–10 reps |
| 5 | Pendlay Row | 2 | 6–8 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| 7 | Bicep Curl (Cable) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 6–8 reps |
| 2 | Pendulum Squat | 3 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 3 | Romanian Deadlift (Barbell) | 3 | 6–8 reps |
| 4 | Leg Extension | 2 | 8–10 reps |
| 5 | Hip Abductor (Machine) | 2 | 8–10 reps |
| 6 | Standing Calf Raise | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–10 reps |
| 2 | Shoulder Press (Machine) | 3 | 10–12 reps |
| 3 | Pec Deck (Machine) | 3 | 15–20 reps |
| 4 | Lateral Raise (Cable) | 3 | 10–15 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 5–10 reps |
| 6 | Tricep Kickback | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 10–15 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8–10 reps |
| 3 | Seated Row (Cable) | 2 | 15–20 reps |
| 4 | Reverse Cable Flye | 3 | 15–20 reps |
| 5 | Shrug (Dumbbell) | 4 | 15–20 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 10–15 reps |
| 7 | Preacher Curl (Machine) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 10–15 reps |
| 2 | Squat (Smith Machine) | 3 | 5–10 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 5–10 reps |
| 4 | Leg Extension | 3 | 10–15 reps |
| 5 | Hip Abductor (Machine) | 2 | 15–20 reps |
| 6 | Hip Adductor (Machine) | 2 | 15–20 reps |
| 7 | Standing Calf Raise | 4 | 10–15 reps |
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, Jeff Nippard UL/PPL (2025 Edition) 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 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 UL/PPL (2025 Edition) 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.
Jeff Nippard UL/PPL (2025 Edition) 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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