Jeff Nippard Ultimate PPL Phase 3
Jeff Nippard Ultimate PPL Phase 3
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 20 reps | @6 |
| 1 | 20 reps | @8 | ||
| 3 | 20 reps | @9 | ||
| 2 | Shoulder Press (Machine) | 1 | 15 reps | @6 |
| 1 | 15 reps | @8 | ||
| 3 | 15 reps | @9 | ||
| 3 | Cable Crossover | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 1 | 15 reps | @7 |
| 3 | 15 reps | @10 | ||
| 4B | Delt Static Stretch | 3 | 0.5 min | — |
| 5 | Overhead Tricep Extension (Cable) | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 6 | Narrow Push Up | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 1 Arm Half Kneeling Lat Pulldown | 1 | 20 reps | @7 |
| 2 | 20 reps | @9 | ||
| 2 | Lat Pulldown | 1 | 20 reps | @7 |
| 3 | 20 reps | @9 | ||
| 3 | Chest Supported Row (Machine) | 1 | 20 reps | @6 |
| 1 | 20 reps | @8 | ||
| 4 | 20 reps | @9 | ||
| 4 | Cable Shrug In | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 5 | Reverse Pec Deck | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 6 | Bicep Curl (EZ Bar) | 1 | 6–10 reps | @6 |
| 1 | 6–10 reps | @8 | ||
| 1 | 4–6 reps | @10 | ||
| Superset | ||||
| 7A | 21s (EZ Bar) | 2 | 20+ reps | @10 |
| 7B | Stretching | 2 | 0.5 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 15 reps | @5 |
| 1 | 15 reps | @6 | ||
| 1 | 15 reps | @7 | ||
| 3 | 15 reps | @9 | ||
| 2 | Romanian Deadlift (Dumbbell) | 1 | 20 reps | @7 |
| 3 | 20 reps | @9 | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 4 | Leg Curl | 1 | 8 reps | @8 |
| 3 | 8 reps | @10 | ||
| 5 | Calf Raise (Leg Press) | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 6 | Plank | 2 | 0.3 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10–12 reps | @5 |
| 1 | 8–10 reps | @6 | ||
| 1 | 6–8 reps | @7 | ||
| 1 | 4–6 reps | @8 | ||
| 1 | 2–4 reps | @10 | ||
| 2 | Bench Press (Barbell) | 1 | AMRAP | 60% |
| 3 | Arnold Press | 1 | 15 reps | @5 |
| 1 | 15 reps | @7 | ||
| 3 | 15 reps | @9 | ||
| 4 | Dip (Weighted) | 1 | 15–20 reps | @7 |
| 3 | 15–20 reps | @10 | ||
| 5 | Lateral Raise (Cable) | 1 | 12–15 reps | @7 |
| 3 | 12–15 reps | @10 | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 7 | Single Arm Overhead Tricep Extension | 3 | 20–30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 10 reps | @6 |
| 1 | 8 reps | @8 | ||
| 6 | 3 reps | @10 | ||
| 2 | Seated Wide-Grip Row (Cable) | 1 | 10 reps | @6 |
| 1 | 10 reps | @8 | ||
| 10 | 10 reps | @10 | ||
| 3 | Bent Over Row (Barbell) | 1 | 10 reps | @7 |
| 3 | 6 reps | @9 | ||
| 4 | Bayesian Curl | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 5 | Preacher Curl (Barbell) | 3 | 15 reps | @10 |
| 6 | Face Pull | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps | @5 |
| 1 | 8 reps | @6 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 2 | 8 reps | @10 | ||
| 2 | Leg Press | 1 | 20 reps | @6 |
| 1 | 20 reps | @7 | ||
| 1 | 20 reps | @8 | ||
| 2 | 20 reps | @10 | ||
| 3 | Leg Extension | 1 | 20 reps | @7 |
| 5 | 20 reps | @10 | ||
| 4 | Lying Leg Curl | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 5 | Seated Calf Raise | 1 | 20 reps | @7 |
| 3 | 20 reps | @10 | ||
| 6 | Abs Crunch (Bodyweight) | 2 | 20 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jeff Nippard Ultimate PPL Phase 3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 90 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 Ultimate PPL Phase 3 is structured around 6 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 4 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 Ultimate PPL Phase 3 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
