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Jeff Nippard Ultimate PPL Phase 3

by E.X.

Program Description

Supercompensation. High volume, Moderate Intensity

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 12, 2025 04:31
  • Last Edited
    Aug 12, 2025 07:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
1
1
3
20 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
3
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
3
Cable Crossover
1
3
20 reps
20 reps
RPE 7
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 7
RPE 10
4B
Delt Static Stretch
3
0.5 mins
-
5
Overhead Tricep Extension (Cable)
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
20 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
3
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
3
Cable Crossover
1
3
20 reps
20 reps
RPE 7
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 7
RPE 10
4B
Delt Static Stretch
3
0.5 mins
-
5
Overhead Tricep Extension (Cable)
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
20 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
3
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
3
Cable Crossover
1
3
20 reps
20 reps
RPE 7
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 7
RPE 10
4B
Delt Static Stretch
3
0.5 mins
-
5
Overhead Tricep Extension (Cable)
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
20 reps
20 reps
20 reps
RPE 4
RPE 5
RPE 7
2
Shoulder Press (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 7
3
Cable Crossover
1
2
20 reps
20 reps
RPE 5
RPE 7
4A
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 5
RPE 7
4B
Delt Static Stretch
3
0.5 mins
-
5
Overhead Tricep Extension (Cable)
1
2
20 reps
20 reps
RPE 5
RPE 7
6
Narrow Push Up
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
1 Arm Half Kneeling Lat Pulldown
1
2
20 reps
20 reps
RPE 7
RPE 9
2
Lat Pulldown
1
3
20 reps
20 reps
RPE 7
RPE 9
3
Chest Supported Row (Machine)
1
1
4
20 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9
4
Cable Shrug In
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Reverse Pec Deck
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
7A
21s (EZ Bar)
2
20+ reps
RPE 10
7B
Stretching
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1 Arm Half Kneeling Lat Pulldown
1
2
20 reps
20 reps
RPE 7
RPE 9
2
Lat Pulldown
1
3
20 reps
20 reps
RPE 7
RPE 9
3
Chest Supported Row (Machine)
1
1
4
20 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9
4
Cable Shrug In
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Reverse Pec Deck
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
7A
21s (EZ Bar)
2
20+ reps
RPE 10
7B
Stretching
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1 Arm Half Kneeling Lat Pulldown
1
2
20 reps
20 reps
RPE 7
RPE 9
2
Lat Pulldown
1
3
20 reps
20 reps
RPE 7
RPE 9
3
Chest Supported Row (Machine)
1
1
4
20 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9
4
Cable Shrug In
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Reverse Pec Deck
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
7A
21s (EZ Bar)
2
20+ reps
RPE 10
7B
Stretching
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1 Arm Half Kneeling Lat Pulldown
1
2
20 reps
20 reps
RPE 5
RPE 7
2
Lat Pulldown
1
2
20 reps
20 reps
RPE 5
RPE 7
3
Chest Supported Row (Machine)
1
1
2
20 reps
20 reps
20 reps
RPE 4
RPE 5
RPE 7
4
Cable Shrug In
1
2
20 reps
20 reps
RPE 5
RPE 7
5
Reverse Pec Deck
1
2
20 reps
20 reps
RPE 5
RPE 7
6
Bicep Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
4-6 reps
RPE 4
RPE 5
RPE 7
7A
21s (EZ Bar)
1
20+ reps
RPE 7
7B
Stretching
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
3
15 reps
15 reps
15 reps
15 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
20 reps
RPE 7
RPE 9
3
Walking Lunge (Dumbbell)
1
3
20 reps
20 reps
RPE 7
RPE 10
4
Leg Curl
1
3
8 reps
8 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Plank
2
0.3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
3
15 reps
15 reps
15 reps
15 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
20 reps
RPE 7
RPE 9
3
Walking Lunge (Dumbbell)
1
3
20 reps
20 reps
RPE 7
RPE 10
4
Leg Curl
1
3
8 reps
8 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Plank
2
0.3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
3
15 reps
15 reps
15 reps
15 reps
RPE 5
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
20 reps
RPE 7
RPE 9
3
Walking Lunge (Dumbbell)
1
3
20 reps
20 reps
RPE 7
RPE 10
4
Leg Curl
1
3
8 reps
8 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Plank
2
0.3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
15 reps
15 reps
RPE 4
RPE 7
2
Romanian Deadlift (Dumbbell)
1
2
20 reps
20 reps
RPE 5
RPE 7
3
Walking Lunge (Dumbbell)
1
2
20 reps
20 reps
RPE 5
RPE 7
4
Leg Curl
1
2
8 reps
8 reps
RPE 5
RPE 7
5
Calf Raise (Leg Press)
1
2
20 reps
20 reps
RPE 5
RPE 7
6
Plank
2
0.3 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-4 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
AMRAP
60%
3
Arnold Press
1
1
3
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 9
4
Dip (Weighted)
1
3
15-20 reps
15-20 reps
RPE 7
RPE 10
5
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Single Arm Overhead Tricep Extension
3
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-4 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
AMRAP
60%
3
Arnold Press
1
1
3
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 9
4
Dip (Weighted)
1
3
15-20 reps
15-20 reps
RPE 7
RPE 10
5
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Single Arm Overhead Tricep Extension
3
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-4 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
AMRAP
60%
3
Arnold Press
1
1
3
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 9
4
Dip (Weighted)
1
3
15-20 reps
15-20 reps
RPE 7
RPE 10
5
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Single Arm Overhead Tricep Extension
3
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-4 reps
RPE 4
RPE 4
RPE 5
RPE 6
RPE 7
2
Bench Press (Barbell)
1
AMRAP
60%
3
Arnold Press
1
2
15 reps
15 reps
RPE 4
RPE 7
4
Dip (Weighted)
1
2
15-20 reps
15-20 reps
RPE 5
RPE 7
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 5
RPE 7
6
Tricep Rope Push Down (Cable)
1
2
20 reps
20 reps
RPE 5
RPE 7
7
Single Arm Overhead Tricep Extension
2
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6
10 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
10
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
3
10 reps
6 reps
RPE 7
RPE 9
4
Bayesian Curl
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
6
Face Pull
1
3
20 reps
20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6
10 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
10
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
3
10 reps
6 reps
RPE 7
RPE 9
4
Bayesian Curl
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
6
Face Pull
1
3
20 reps
20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6
10 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
10
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
3
10 reps
6 reps
RPE 7
RPE 9
4
Bayesian Curl
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Preacher Curl (Barbell)
3
15 reps
RPE 10
6
Face Pull
1
3
20 reps
20 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4
10 reps
8 reps
3 reps
RPE 4
RPE 5
RPE 7
2
Seated Wide-Grip Row (Cable)
1
1
6
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 7
4
Bayesian Curl
1
2
20 reps
20 reps
RPE 5
RPE 7
5
Preacher Curl (Barbell)
2
15 reps
RPE 7
6
Face Pull
1
2
20 reps
20 reps
RPE 5
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
1
2
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
5
20 reps
20 reps
RPE 7
RPE 10
4
Lying Leg Curl
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Seated Calf Raise
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Abs Crunch (Bodyweight)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
1
2
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
5
20 reps
20 reps
RPE 7
RPE 10
4
Lying Leg Curl
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Seated Calf Raise
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Abs Crunch (Bodyweight)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Leg Press
1
1
1
2
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
5
20 reps
20 reps
RPE 7
RPE 10
4
Lying Leg Curl
1
3
20 reps
20 reps
RPE 7
RPE 10
5
Seated Calf Raise
1
3
20 reps
20 reps
RPE 7
RPE 10
6
Abs Crunch (Bodyweight)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 4
RPE 7
2
Leg Press
1
1
2
20 reps
20 reps
20 reps
RPE 5
RPE 6
RPE 7
3
Leg Extension
1
2
20 reps
20 reps
RPE 5
RPE 7
4
Lying Leg Curl
1
2
20 reps
20 reps
RPE 5
RPE 7
5
Seated Calf Raise
1
2
20 reps
20 reps
RPE 5
RPE 7
6
Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
20 Reps
@6
@8
@9
2
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6
@8
@9
3
Cable Crossover
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
4A
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
15 Reps
@7
@10
4B
Delt Static Stretch
3 Sets
0.5 mins
-
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
6
Narrow Push Up
1 Set
AMRAP
@10
Day 2
1
1 Arm Half Kneeling Lat Pulldown
1 Set
2 Sets
20 Reps
20 Reps
@7
@9
2
Lat Pulldown
1 Set
3 Sets
20 Reps
20 Reps
@7
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
4 Sets
20 Reps
20 Reps
20 Reps
@6
@8
@9
4
Cable Shrug In
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
5
Reverse Pec Deck
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
4-6 Reps
@6
@8
@10
7A
21s (EZ Bar)
2 Sets
20+ Reps
@10
7B
Stretching
2 Sets
0.5 mins
-
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
15 Reps
@5
@6
@7
@9
2
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
20 Reps
20 Reps
@7
@9
3
Walking Lunge (Dumbbell)
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
4
Leg Curl
1 Set
3 Sets
8 Reps
8 Reps
@8
@10
5
Calf Raise (Leg Press)
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
6
Plank
2 Sets
0.3 mins
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
2-4 Reps
@5
@6
@7
@8
@10
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Arnold Press
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@5
@7
@9
4
Dip (Weighted)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7
@10
5
Lateral Raise (Cable)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@7
@10
6
Tricep Rope Push Down (Cable)
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
7
Single Arm Overhead Tricep Extension
3 Sets
20-30 Reps
@10
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
6 Sets
10 Reps
8 Reps
3 Reps
@6
@8
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10 Sets
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
@7
@9
4
Bayesian Curl
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
5
Preacher Curl (Barbell)
3 Sets
15 Reps
@10
6
Face Pull
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@5
@6
@7
@8
@10
2
Leg Press
1 Set
1 Set
1 Set
2 Sets
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@10
3
Leg Extension
1 Set
5 Sets
20 Reps
20 Reps
@7
@10
4
Lying Leg Curl
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
5
Seated Calf Raise
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
6
Abs Crunch (Bodyweight)
2 Sets
20 Reps
@10