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Upper lower jeff nippard program

by Wiam

Program Description

**Upper Lower Wiam** is a dynamic 4-week training program designed to maximize your strength and muscle gains through a balanced upper and lower body split. With 16 sessions spread across four weeks, you'll engage in a variety of compound and isolation exercises, including the Bench Press, Deadlift, and Squat, tailored to build muscle and enhance overall fitness. This program is perfect for lifters looking to challenge themselves and see measurable results in their strength and physique. Get ready to push your limits and transform your training routine!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2025 02:51
  • Last Edited
    Nov 03, 2025 03:20
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.7%
Quadriceps
9.9%
Hamstrings
9.5%
Upper Back
9.5%
Chest
7.9%
Triceps
7.5%
Biceps
7.1%
Lats
7.1%
Abs
6.3%
Front Delts
5.9%
Abductors
4%
Middle Delts
3.6%
Lower Back
2.8%
Calves
2%
Other
2%
Rear Delts
2%
Adductors
1.6%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Military Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 8
7
Plank
3
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
3
Bench Dips
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
3
Bench Dips
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
3
Bench Dips
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
3
Bench Dips
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Military Press (Barbell)
3 Sets
10 Reps
@7
4
T-Bar Row
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 1
1
Squat (Smith Machine)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
6 Reps
@7
7
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Lying Leg Curl
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9
6
Calf Raise (Machine)
3 Sets
12 Reps
@8
7
Plank
3 Sets
0.3 mins
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@8
3
Bench Dips
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@9