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The Essentials by Jeff Nippard

by Juwi
1 athletes joined

Program Description

For those who wants a quick lift and don't have enough time in the gym.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2026 12:18
  • Last Edited
    Feb 17, 2026 08:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Hamstrings
12%
Glutes
10.3%
Triceps
9.4%
Abs
9.1%
Front Delts
7.9%
Biceps
6.7%
Middle Delts
6.5%
Upper Back
5.9%
Lats
5.3%
Calves
3.5%
Lower Back
2.9%
Chest
2.9%
Forearms
2.3%
Abductors
0.9%
Adductors
0.9%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 9-10
3
Chest Supported Row (Machine)
1
10-12 reps
RPE 9-10
4
45 Degree Incline DB Press
2
8-10 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9-10
7
Cable Crunch
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 9-10
3
Chest Supported Row (Machine)
1
10-12 reps
RPE 9-10
4
45 Degree Incline DB Press
2
8-10 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9-10
7
Cable Crunch
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 9-10
3
Chest Supported Row (Machine)
1
10-12 reps
RPE 9-10
4
45 Degree Incline DB Press
2
8-10 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9-10
7
Cable Crunch
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 9-10
3
Chest Supported Row (Machine)
1
10-12 reps
RPE 9-10
4
45 Degree Incline DB Press
2
8-10 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
1
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9-10
7
Cable Crunch
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Single-Leg Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Leg Curl
1
10-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 9-10
6
High-Cable Lateral Raise
1
12-15 reps
RPE 9-10
7
Hanging Leg Raise
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Single-Leg Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Leg Curl
1
10-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 9-10
6
High-Cable Lateral Raise
1
12-15 reps
RPE 9-10
7
Hanging Leg Raise
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Single-Leg Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Leg Curl
1
10-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 9-10
6
High-Cable Lateral Raise
1
12-15 reps
RPE 9-10
7
Hanging Leg Raise
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Single-Leg Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Leg Curl
1
10-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 9-10
6
High-Cable Lateral Raise
1
12-15 reps
RPE 9-10
7
Hanging Leg Raise
1
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
3
Leg Curl
1
8-10 reps
RPE 9-10
4
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Modified Zottman Curl
1
10-12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9-10
7
Pec Deck (Machine)
1
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
3
Leg Curl
1
8-10 reps
RPE 9-10
4
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Modified Zottman Curl
1
10-12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9-10
7
Pec Deck (Machine)
1
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
3
Leg Curl
1
8-10 reps
RPE 9-10
4
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Modified Zottman Curl
1
10-12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9-10
7
Pec Deck (Machine)
1
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
3
Leg Curl
1
8-10 reps
RPE 9-10
4
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 9-10
5
Modified Zottman Curl
1
10-12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9-10
7
Pec Deck (Machine)
1
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
2-Grip Lat Pulldown
2
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9-10
5
Ez-Bar Skull Crusher
2
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
2-Grip Lat Pulldown
2
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9-10
5
Ez-Bar Skull Crusher
2
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
2-Grip Lat Pulldown
2
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9-10
5
Ez-Bar Skull Crusher
2
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
2-Grip Lat Pulldown
2
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9-10
5
Ez-Bar Skull Crusher
2
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
2-Grip Lat Pulldown
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
3
Neutral Grip Seated Cable Row
2
8-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9-10
6
French Press
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
2-Grip Lat Pulldown
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
3
Neutral Grip Seated Cable Row
2
8-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9-10
6
French Press
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
2-Grip Lat Pulldown
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
3
Neutral Grip Seated Cable Row
2
8-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9-10
6
French Press
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
2-Grip Lat Pulldown
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 9-10
RPE 9-10
3
Neutral Grip Seated Cable Row
2
8-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9-10
6
French Press
2
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
2-Grip Lat Pulldown
2
10-12 reps
RPE 9-10
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
2-Grip Lat Pulldown
2
10-12 reps
RPE 9-10
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
2-Grip Lat Pulldown
2
10-12 reps
RPE 9-10
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
2-Grip Lat Pulldown
2
10-12 reps
RPE 9-10
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 9-10
5
Cable Crunch
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 9-10
5
Cable Crunch
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 9-10
5
Cable Crunch
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 9-10
5
Cable Crunch
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9-10
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9-10
3
Leg Extension
1
12-15 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9-10
5
Abs Crunch (Machine)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9-10
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9-10
3
Leg Extension
1
12-15 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9-10
5
Abs Crunch (Machine)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9-10
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9-10
3
Leg Extension
1
12-15 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9-10
5
Abs Crunch (Machine)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9-10
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9-10
3
Leg Extension
1
12-15 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9-10
5
Abs Crunch (Machine)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
1
12-15 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
1
12-15 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
1
12-15 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Extension
1
12-15 reps
RPE 9-10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
12-15 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Seated Hamstring Curl
1 Set
10-12 Reps
@9-10
3
Chest Supported Row (Machine)
1 Set
10-12 Reps
@9-10
4
45 Degree Incline DB Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@8-9
5
Bicep Curl (Dumbbell)
1 Set
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@9-10
7
Cable Crunch
1 Set
12-15 Reps
@9-10
Day 2
1
Flat Dumbbell Press
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
2-Grip Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@9-10
@9-10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9-10
@9-10
4
Chest Supported Row (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9-10
@9-10
5
Ez-Bar Skull Crusher
1 Set
1 Set
12-15 Reps
12-15 Reps
@9-10
@9-10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9-10
@9-10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-9
@8-9
2
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
3
Leg Extension
1 Set
10-12 Reps
@9-10
4
Calf Raise (Leg Press)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9-10
@9-10
5
Cable Crunch
1 Set
1 Set
12-15 Reps
12-15 Reps
@9-10
@9-10