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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.
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ON THE BOOSTCAMP APP FOR FREE
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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