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BoostcampPNG

Jeff Nippard best PPL 2025 3X week

by Jeremy Ram
1 athletes joined

Program Description

huge gains

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2025 02:16
  • Last Edited
    May 16, 2025 01:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Triceps
9.4%
Biceps
9%
Hamstrings
8.2%
Middle Delts
7.5%
Lats
7.3%
Front Delts
6.9%
Quadriceps
6.9%
Chest
6.3%
Glutes
6.1%
Calves
4.2%
Rear Delts
3.8%
Adductors
3.4%
Lower Back
2.5%
Abductors
2.1%
Abs
1.9%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
2
15-20 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
5
shrug
4
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7
7
machine preacher curl
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Squat (Smith Machine)
3
5-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4
Leg Extension
3
10-15 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
4
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Leg Curl
3 Sets
12 Reps
@7
2
Squat (Smith Machine)
3 Sets
5-10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@7
4
Leg Extension
3 Sets
10-15 Reps
@7
5A
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
5B
Hip Abductor (Machine)
2 Sets
15-20 Reps
@7
6
Standing Calf Raise
4 Sets
10-15 Reps
@7
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Seated Row (Cable)
2 Sets
15-20 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@7
5
shrug
4 Sets
15-20 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@7
7
machine preacher curl
3 Sets
15-20 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@7
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
3
Pec Deck (Machine)
3 Sets
15-20 Reps
@7
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@7