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Jeff Nippard Body Building Transformation System
Intermediate–AdvancedFree

Jeff Nippard Body Building Transformation System

nelson mancia
nelson mancia· Jul 2025
9athletes running this program
iOS & Android

Overview

Length
16 weeks
Days / week
5 days
Level
Intermediate, Advanced
Goal
Muscle, Strength
Equipment
Full Gym
Session length
70 min
To become Jeff Nippard

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Hamstrings
11.3%
Quadriceps
11.3%
Upper Back
10.9%
Glutes
8.9%
Triceps
8.1%
Lats
8.1%
Middle Delts
6.9%
Front Delts
6.7%
Biceps
6.1%
Abs
4.8%
Rear Delts
4.2%
Chest
3.2%
Calves
3.2%
Adductors
2.4%
Abductors
2.4%
Lower Back
0.8%
Forearms
0.6%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Incline Bench Press (Barbell)18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
2Cable Ladder Crossover18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
3Pull-Up (Neutral Grip, Bodyweight)13–5 reps@6
26–10 reps@7
16–10 reps@9
4One Arm Lateral Raise (Cable)68–10 reps@9
5Pendlay Row16–8 reps@6
16–8 reps@7
16–8 reps@8
16–8 reps@9
6Overhead Tricep Extension (Cable)18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
7Bayesian Curl18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
#ExerciseSetsRepsLoad
1Lying Leg Curl18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
2Squat (Smith Machine)16–8 reps@6
16–8 reps@7
16–8 reps@8
16–8 reps@9
3Romanian Deadlift (Barbell)16–8 reps@6
16–8 reps@7
16–8 reps@8
16–8 reps@9
4Leg Extension18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
5Standing Calf Raise16–8 reps@6
16–8 reps@7
16–8 reps@8
16–8 reps@9
6Decline Crunch38–10 reps@9
#ExerciseSetsRepsLoad
1Lat Pulldown (Neutral Grip)18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
2Chest Supported Row (Machine)18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
3Seated Row (Cable)110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9
4Single Arm Rear Delt Fly (Cable)210–12 reps@7
210–12 reps@8
210–12 reps@9
5Shrug Cable310–12 reps@9
6Ez Bar Cable Curl110–12 reps@7
110–12 reps@8
110–12 reps@9
7Bicep Curl (Machine)112–15 reps@7
112–15 reps@8
112–15 reps@9
#ExerciseSetsRepsLoad
1Bench Press (Barbell)18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
2Shoulder Press (Machine)18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
3Dumbbell Fly (Bottom Half)110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9
4Lateral Raise (Dumbbell)310–12 reps@9
5Overhead Tricep Extension (Cable)110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9
6Triceps Kickback (cable)412–15 reps@9
7Reverse Abs Crunch (Bodyweight)310–20 reps@9
#ExerciseSetsRepsLoad
1Leg Press18–10 reps@6
18–10 reps@7
18–10 reps@8
18–10 reps@9
2Leg Curl110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9
3Bulgarian Split Squat (Dumbbell)28–10 reps@6
28–10 reps@7
28–10 reps@8
28–10 reps@9
4Leg Extension110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9
5Hip Adductor (Machine)110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9
6Hip Abductor (Machine)110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9
7Standing Calf Raise110–12 reps@6
110–12 reps@7
110–12 reps@8
110–12 reps@9

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Jeff Nippard Body Building Transformation System is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 70 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 Body Building Transformation System 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 16 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 Body Building Transformation System 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android