Jeff Nippard Powerbuilding Phase 2.0 (5x/6x Week)
Phase 2 of the Powerbuilding System from Jeff Nippard. It is designed to expand and improve on the adaptations built in Powerbuilding Phase 1.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 4 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 2 reps | 85% | ||
| 2 | Front Squat (Barbell) | 3 | 8 reps | @7 |
| 3 | Bench Press (Barbell) | 1 | 6 reps | 40% |
| 1 | 4 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 2 reps | 70% | ||
| 1 | 4 reps | 82% | ||
| 4 | Bench Press (Barbell) | 2 | 6 reps | 75% |
| 5 | Pull-Up (Weighted) | 3 | 4–6 reps | @8 |
| 6 | Glute-Ham Raise | 3 | 6–8 reps | @7 |
| 7 | Face Pull | 4 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 4 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 2 | Deadlift (Barbell) | 3 | 4 reps | 80% |
| 3 | Overhead Press (Barbell) | 1 | 5 reps | 40% |
| 1 | 4 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 4 | Overhead Press (Barbell) | 3 | 5 reps | 75% |
| 5 | Bulgarian Split Squat (Dumbbell) | 1 | 8–10 reps | @6 |
| 2 | 8–10 reps | @9 | ||
| 6 | Meadow Row | 1 | 12–15 reps | @6 |
| 4 | 12–15 reps | @8 | ||
| 7 | Bicep Curl (EZ Bar) | 1 | 8–10 reps | @6 |
| 2 | 8–10 reps | @8 | ||
| 8 | Chest Fly (Cable) | 1 | 12–15 reps | @6 |
| 2 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | 40% |
| 1 | 4 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 2 reps | 70% | ||
| 1 | 6 reps | 80% | ||
| 2 | Pin Squat | 2 | 4 reps | 70% |
| 3 | Bench Press (Barbell) | 1 | 5 reps | 40% |
| 1 | 4 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 2 reps | 70% | ||
| 1 | 1 rep | 90% | ||
| 4 | Bench Press (Barbell) | 1 | 5 reps | 80% |
| 5 | Bench Press (Barbell) | 1 | 10 reps | 65% |
| 6 | Chin-Up (Bodyweight) | 3 | AMRAP | @8 |
| 7 | Single Leg Hip Thrust | 2 | 10–12 reps | @8 |
| 8 | Cable Reverse Flye | 4 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 1 | 8–10 reps | @6 |
| 4 | 8–10 reps | @9 | ||
| 1B | Single Arm Tricep Extension (Cable) | 1 | 10–12 reps | @6 |
| 4 | 10–12 reps | @9 | ||
| Superset | ||||
| 2A | Bicep Curl (Cable) | 3 | 20 reps | @8 |
| 2B | Tricep Kickback | 3 | 20 reps | @8 |
| 3 | ENHANCED-ECCENTRIC CALF RAISE | 1 | 8 reps | @6 |
| 3 | 8 reps | @8 | ||
| Superset | ||||
| 4A | Plate Shrug | 3 | 15–20 reps | @8 |
| 4B | Neck Flexion | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Block Pull (Barbell) | 1 | 5 reps | 50% |
| 1 | 4 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 2 reps | 80% | ||
| 2 | 6 reps | 90% | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @6 |
| 4 | 6–8 reps | @8 | ||
| 3 | Leg Curl | 1 | 12–15 reps | @6 |
| 3 | 12–15 reps | @8 | ||
| 4 | Chest Supported Row (Machine) | 1 | 10–12 reps | @6 |
| 4 | 10–12 reps | @8 | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 12–15 reps | @6 |
| 4 | 12–15 reps | @8 | ||
| 6 | EGYPTIAN LATERAL RAISE | 1 | 8–10 reps | @6 |
| 4 | 8–10 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jeff Nippard Powerbuilding Phase 2.0 (5x/6x Week) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 80 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 Powerbuilding Phase 2.0 (5x/6x Week) 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 12 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 Powerbuilding Phase 2.0 (5x/6x Week) 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
